Free tool / №01
Run yournumbers.
Built on the Mifflin-St Jeor equation many coaches use. No signup. No email. Inputs stay in your browser. Outputs are yours.
Output / Scoreboard
Mifflin-St JeorDaily Calories
2,763
BMR 1783 · TDEE 2763 · Maintain
Protein
207g
4 cal/g
Carbs
276g
4 cal/g
Fat
92g
9 cal/g
Protein is the non-negotiable. Hit it every day, in similar portions per meal.
Carbs fuel training. Front-load them around your workouts.
Fat supports hormone health. Don't drive it into the floor.
Next step
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