Fuel. The numbers your body runs on.
Your daily calories and protein, carbs, fat — worked out the same way a dietitian would. Targets, not rules. A starting point you adjust.
Step 1
You
Sex (for the formula)
Age
yrs
Height
cm
Weight
kg
How active are you?
Exercise 3–5 days/wk
What's the goal?
Step 2
Your daily target
Eat per day to hold where you are
2,633calories
Your body burns about 2,633 a day at this activity level.Protein135g21%
Carbs359g54%
Fat73g25%
Protein is set first — 1.8g per kg of bodyweight, what keeps muscle while you hold. Fat fills a quarter of your calories. Carbs take the rest — your fuel for moving.
Mifflin-St Jeor equation · activity multipliers from the NZ Nutrition Foundation guidance. General targets for healthy adults — not medical advice. See a dietitian for anything specific.
See what hitting 135g protein actually looks like →MEAL PLANNER