M/00Macro Calculator
Run the
numbers.
Mifflin-St Jeor BMR × activity, adjusted for your goal. A starting point — not a sentence. No email required.
— Daily target
2,133
kcal / day
Protein
30%
160
g
Carbs
40%
213
g
Fat
30%
71
g
Fiber
30
g
Water target — 2.4 L / day
— Sample Day
BreakfastGreek yogurt + berries + oats + whey597 kcal
LunchChicken bowl + rice + greens + olive oil683 kcal
SnackApple + cottage cheese256 kcal
DinnerSalmon + sweet potato + roasted veg597 kcal
Numbers are easy. Sticking to them is the work.
A real plan accounts for your schedule, your preferences, your history, and the Tuesday that just ran over. That's what coaching is for.