No. 01
Nutrition
Your numbers, before anything else.
Fill in your numbers above to see your daily targets.
No. 02Questions
Reading your numbers
- Is this calculator accurate?
- It is an estimate. The Mifflin-St Jeor equation with an activity multiplier gets most people close, but your real maintenance is whatever holds your weight steady over two or three weeks. Use the number as a starting point, then adjust from what the scale and the mirror say.
- Why is protein set so high?
- Protein protects muscle while you are in a calorie deficit and it keeps you full. Around two grams per kilogram of body weight is a practical target for men training seriously for fat loss.
- Do I have to eat four meals a day?
- No. The sample day is one way to hit the targets, not a rule. Meal timing matters far less than total calories, protein and consistency.
- Should I eat less than this to lose faster?
- I would not. Aggressive deficits cost muscle, sleep and training quality, and they are the reason most people rebound. A moderate deficit you can hold for months beats a severe one you abandon in three weeks.