Put your info below and let’s figure out where to start. You’ll get daily calorie and macro targets, plus a few easy meals to try.
Your calories and macros will show up here, along with a few things you can do tomorrow.
calories / day ·
Estimated intake for keeping your body weight roughly steady.
Your resting energy estimate. This isn’t your daily eating target or a minimum intake.
This tool won’t set a target below this amount. Your personal lower limit may be higher and needs individual guidance; this number is not a hormone-safety threshold.
Start with your calories and protein. You don’t need to hit every number perfectly. These are starting estimates, not a measurement of your metabolism.
An even protein split is a planning aid; each meal does not need to match exactly.
The guide shows you how to use your numbers, put meals together, and check whether your plan is working.
Grab the free guide ↓Nothing complicated. Pick one you’d actually eat, check the portions, and see how it fits your numbers.
Stir the oats into the yogurt, then add the berries and honey. Leave it in the fridge overnight if you like softer oats.
Use already-cooked chicken and rice. Add the broccoli and drizzle the measured oil over the plate. Season how you like.
Warm the tortillas in a dry pan. Split the cooked chicken, avocado, and salsa between all three. Macros are for the whole plate.
Estimates per serving, based on the listed portions. Brands, extra toppings, and cooking methods can change the totals. Chicken, rice, and broccoli are weighed after cooking; oats are weighed dry. AI-generated photos illustrate the meals.
Ingredient amounts are added together, then calories are rounded to the nearest 10 and macros to whole grams. Nutrition databases use food-specific energy calculations, so calories may differ slightly from multiplying the rounded macros by 4/4/9.
USDA-reference nutrition entries: Greek yogurt, oats, blueberries, honey, chicken breast, rice, broccoli, olive oil, corn tortillas, avocado, and salsa. Use your package labels for the products you buy.
Send me your numbers and tell me what you’re struggling with. We’ll figure out if coaching makes sense for you.
Use the targets as a planning guide. Aim for a repeatable routine; one meal or one day does not tell the whole story. Start by understanding your overall calorie intake and including protein across the day.
Mostly seated · 0–1 days/week: little exercise and most of the day sitting.
Light · 1–3 days/week: some workouts or walking, with a mostly seated day.
Moderate · 3–5 days/week: regular workouts plus walking, or an active workday on your feet.
Very active · 5–7 days/week: frequent hard training with an active day, or demanding physical work.
Workouts are only part of the picture. Choose the lower level when unsure, then review the estimate against your actual trend.
We use the Mifflin-St Jeor resting energy equation: 10 × kg + 6.25 × cm − 5 × age, plus 5 for the male equation or minus 161 for the female equation. Activity multipliers (1.2, 1.375, 1.55, 1.725) are practical estimates, not measured energy expenditure.
CYG starting settings: fat loss = 15% below estimated maintenance; muscle gain = 5% above; protein = 1.8 g/kg for fat loss or muscle gain, or 1.6 g/kg for maintenance, with selectable 1.6 and 2.0 g/kg options; fats = 25%, 30%, or 35% of calories; carbs = the remaining calories. An optional protein planning weight can be used during fat loss at BMI 30 or above; it must be below current weight and at least BMI 18.5. This is a practical CYG planning option, not a validated prediction of protein needs. An established maintenance estimate, when entered, replaces the formula-derived maintenance value. The activity helper maps answers to the same four multipliers using a CYG rule of thumb: job and step levels overlap rather than being added together, and longer, more frequent workouts can raise the suggested band. This helper is not a validated energy-expenditure equation. These choices are a starting framework, not universal optimal targets. Protein is aimed at generally healthy, exercising adults; larger bodies, older adults, and clinical needs can require individual planning. The tool declines targets below 1,500 calories for the male equation or 1,200 for the female equation; these are tool guardrails, not personal minimum requirements.
Mifflin & colleagues, 1990 · ISSN protein position stand, 2017 · NIDDK Body Weight Planner