// FILE 05NUTRITION / CALCBNS · MILTON FL
// FILE 05 · NUTRITION COMPUTE
Targets, not theatre.
A starting calorie + macro estimate using Mifflin–St Jeor. Use it as a back-of-envelope number, not a prescription. The four-quadrant plate is how you actually eat.
// DAILY TARGET
2,251
kcal / day · maintain
BMR
1452
TDEE
2251
Goal Δ
±0
Protein
131g
23%
Carbs
279g
50%
Fat
68g
27%
Fiber
32g
Water
2.5L
// SAMPLE DAY
Breakfast
630 kcal
3 eggs · oats w/ berries · black coffee
P 37gC 78gF 19g
Lunch
720 kcal
Grilled chicken · brown rice · broccoli · olive oil
P 42gC 89gF 22g
Snack
270 kcal
Greek yogurt · almonds · apple
P 16gC 33gF 8g
Dinner
630 kcal
Salmon · sweet potato · spinach salad
P 37gC 78gF 19g
// NEXT STEP
Bring this number to a coach.
// DISCLAIMER
A number is not a plan.
This calculator is a general starting estimate. It is not medical advice. If you have a health condition, talk to your doctor before changing your diet. The real work is the four-quadrant plate built three times a day for ninety days — that's the conversation.