Free tool
Your daily numbers,without the guesswork.
Mifflin-St Jeor, an honest activity multiplier, and a protein floor. Nothing is stored, nothing is emailed, no sign-up.
Fill in your numbers above to see your daily targets.
Numbers are the easy part. The plan that survives your week is the job.
Start the conversationQuestions
Three things people ask about these numbers.
- How accurate is this?
- Mifflin-St Jeor lands within roughly ten percent for most adults. It is a starting point, not a measurement.
- Why is protein capped?
- Past roughly 0.85g per pound of body weight there is little added benefit, and the calories are more useful elsewhere.
- Do I hit these exactly?
- No. Hit protein most days, stay in a reasonable calorie range, and let the weekly average tell you whether to adjust.