Your daily numbers,in plain terms.
Training builds the strength. Food decides how much of it you keep. Enter your numbers for a starting estimate of calories, protein, carbs, fat, fibre and water — plus a sample day.
Your numbers
A starting estimate from the Mifflin-St Jeor formula, not medical or dietary advice.
Fill in your numbers above to see your daily targets.
About thesenumbers.
Do I have to track food forever?
No. Tracking is a measuring tool, not the plan. Most clients track for a few weeks to learn portions and protein, then keep only the habits that stuck.
Why is protein the number you emphasise most?
Protein is what lets the training you do turn into strength and shape, and it is the number most beginners fall short on. Hit protein and calories and the rest follows.
Are these numbers a diet plan?
They are a starting estimate from a standard formula, not medical or dietary advice. If you have a health condition or you are pregnant, speak to your doctor or a dietitian first.
I don't have time to cook every day.
Then the plan has to travel. Repeat two breakfasts, batch one protein source, and keep a twenty-minute meal you can make tired. Consistency beats variety.