Nutrition calculator

Four numbers. Not a diet.

The same math I run for clients: a calorie band, a protein floor, fiber and water. Everything happens in your browser — nothing is sent anywhere.

Your numbers

Years, 13–100.

50–700 lb.

48–90 in.

Biological sex (for the formula)
Goal

Fill in your numbers above to see your daily targets.

Numbers are the easy half. The plan that fits your week is the part I write by hand.

Get yours written

Questions

About these numbers.

Which formula does this use?

Mifflin-St Jeor for resting metabolic rate, multiplied by a standard activity factor, then adjusted 15 to 20 percent for your goal.

How accurate are the numbers?

They are a starting point, not a prescription. Run them for two weeks, watch your rolling bodyweight trend, and adjust the calorie band by about 150 calories if nothing moves.

Why a protein floor instead of a percentage?

Percentages move every time your calories change. A gram-per-pound floor stays stable, which is what you want when your week is inconsistent.