Fitness & Nutrition Calculators
Estimate calories, divide macros between meals, or plan training loads and a weight-loss timeline. Treat the results as starting points, not exact prescriptions.
CALORIE + MACRO SETUP
Start with a useful range
Uses the Mifflin-St Jeor equation, then applies an activity estimate and a conservative goal range.
Suggested daily calories2,240-2,520calories per day
Estimated maintenance2,795 kcal
Fiber starting point33 g
Protein172 g
Carbs263 g
Fats71 g
MINI GUIDE
Use the estimate, then adjust it
- Pick a normal week.Include your usual work and daily movement, plus your training.
- Start inside the range.Choose a number you can follow for two to three weeks.
- Watch the trend.Compare your seven-day weight average with your gym performance. Pay attention to hunger and recovery, too.
- Make small changes.Adjust by roughly 100-200 calories and reassess.
Educational estimates only. Results are starting points, not medical, dietary, or exercise prescriptions. Inputs stay in your browser and are not saved.
A useful estimate is only a starting point
Coaching can help interpret training data and decide what to change next without treating a calculator as a prescription.