Run your own numbers
Mifflin-St Jeor, an honest activity factor, and a goal adjustment. Same math I use on paper — no banned foods, no moralising about bread.
Your inputs
Sex assigned at birth (for BMR)
Range 13–100
Range 50–700
Range 48–90
Goal
Your daily targets
Fill in your numbers above to see your daily targets.
How this works
- How are these numbers calculated?
- Basal metabolic rate from Mifflin-St Jeor, multiplied by your activity factor, then adjusted fifteen to twenty percent toward your goal.
- How much protein should I eat?
- Around 0.8 to 1 gram per pound of bodyweight. Fat sits near twenty-seven percent of calories to protect your hormones, and carbohydrate fills the rest because carbs are what make your sessions worth attending.
- Are any foods off limits?
- No. Food guilt is negative self-talk wearing a nutrition costume, and I do not permit that on the training floor either.