Nutrition
Your daily targets, in plain numbers
Your numbers
13 to 100
Used by the formula only
50 to 700 lbs
48 to 90 in
Be honest here — it moves the number most
Fat loss runs about 18% under maintenance; size runs 15% over
Daily targets
Fill in your numbers above to see your daily targets.
These are a starting point, not a sentence. Run them for two weeks, watch your weight and your lifts, then adjust — I'll teach you how to make that call yourself.
Questions
About the numbers
How accurate is this calculator?
It uses the Mifflin-St Jeor equation, which is the standard starting point. It is an estimate, not a verdict. Run the numbers for two weeks, watch your weight and your training, then adjust — that adjusting is the part I coach you through.
Do I have to weigh my food forever?
No. Most men track closely for a few weeks to learn what portions actually look like, then keep the habits and drop the scale. The goal is understanding, not dependence.
Why is protein so high?
Protein is what protects muscle while you lose fat and builds it while you gain. If one number is worth hitting on a busy day, it is that one.
Can I do this without changing my training?
You can, and food alone will move the scale. But food supports training — the two together are what change how your body looks and how it holds up.