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.
Results
Daily Target · maintain
2,720kcal/day
BMR · 1753TDEE · 2717Fiber · 38gWater · 3016ml
Protein
172g
Carbs
317g
Fat
85g
Sample Day
- BreakfastP 43g · C 79g · F 21g680 kcal
- LunchP 52g · C 95g · F 26g820 kcal
- SnackP 26g · C 48g · F 13g410 kcal
- DinnerP 52g · C 95g · F 26g820 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.