RK
Success is your Proof
Richard Kunkel · Sandy UT
S05Nutrition Calculator

An honest starting number,
no diet dogma.

Mifflin-St Jeor BMR × activity, goal-adjusted. Macros and a sample day. The number is the start of a conversation, not a sentence.

Calculator

Results

Daily Target · maintain
2,720kcal/day
BMR · 1753TDEE · 2717Fiber · 38gWater · 3016ml
Protein
172g
Carbs
317g
Fat
85g

Sample Day

  • Breakfast
    P 43g · C 79g · F 21g
    680 kcal
  • Lunch
    P 52g · C 95g · F 26g
    820 kcal
  • Snack
    P 26g · C 48g · F 13g
    410 kcal
  • Dinner
    P 52g · C 95g · F 26g
    820 kcal
Richard's honest take

This number is a starting point, not a sentence. Track honestly for two weeks, then adjust by feel and by the scale, not by panic. If you have a chronic condition, run the plan past your physician. If you want a real plan written for your real groceries — that's Line L6 · Nutrition Planning.

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