Free tool
Nutrition calculator.
Mifflin-St Jeor math. Runs in your browser. No email, no signup, no pop-ups (those would make me cringe). Move the dials, watch it update.
Your daily target
2,686
calories / day
Protein
147g
Carbs
336g
Fat
84g
Fiber
38g
Water target
2.7 L
Build your day
A sample plate, by meal.
🍳
Breakfast
725 kcal
- • 3 eggs + 2 slices whole-grain toast
- • Greek yogurt with berries
- • Coffee or tea
🥗
Lunch
860 kcal
- • Grilled chicken + rice + veg bowl
- • Big mixed-leaf salad with olive oil
- • Sparkling water
🍎
Snack
322 kcal
- • Apple + 2 tbsp peanut butter
- • Or: protein shake + handful of almonds
🍣
Dinner
779 kcal
- • Salmon or lean beef + sweet potato + greens
- • Side of sautéed veg in olive oil
- • Herbal tea
This is a starting point, not a prescription. Real coaching means looking at your real week. If you want help running this for 12 weeks, that's exactly what I do.