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This tool builds a single template from your stats: BMR via the Mifflin–St Jeor equation, TDEE by multiplying BMR with an activity factor, then a daily calorie target and macronutrient grams.
Calorie target (fixed offsets): fat loss uses TDEE minus 500 kcal, maintenance uses TDEE, muscle-gain uses TDEE plus 300 kcal. Macros: protein scales with body weight (your g/kg choice), about 25% of target calories from fat, and remaining calories assigned to carbohydrates. Other coaches or apps may use different splits — that does not make this one wrong, only one of many reasonable schemes.
Meal count only divides daily grams evenly across meals. Use the form below to experiment; treat output as a starting point, not a prescription.
BMR
1780
kcal/day
TDEE
2759
kcal/day
Daily target
2759
kcal/day
Mifflin–St Jeor BMR × activity → TDEE. Daily target: lose = TDEE − 500 kcal, maintain = TDEE, gain = TDEE + 300 kcal. Protein from your g/kg choice; fat ≈ 25% of target kcal; remaining kcal → carbs. Per-meal values split evenly.
Protein
96 g
384 kcal
Carbs
421.3 g
1685 kcal
Fats
76.6 g
690 kcal
Protein: 32 g
Carbs: 140.4 g
Fats: 25.5 g
Disclaimer: Estimates only. Medical conditions, medications, training load and genetics are not modeled. For clinical nutrition, see a qualified professional.