Morning
On waking
551 kcal40g protein · 64g carbs · 15g fat
Eat
Your nutrition plan
Find a starting calorie and macro target, then adjust it using your weekly trends. These are estimates, not a meal prescription.
Your details
Move a slider to update your targets.
Daily target
Cut2,205kcal / day
Estimated maintenance: 2,756 kcal
- Protein
- 160g
- Carbs
- 254g
- Fat
- 61g
Protein: 2g per kg · Fat: allocated by the calculator
Carbohydrate fills the remaining calories.
Uses the male Mifflin–St Jeor equation currently supported by this calculator. Activity multipliers are approximate; your results over time matter more than a single estimate.
Prefer not to count grams?
Approximate daily portions using your hand as a guide. Spread them across your meals.
6 palmsProtein · about 25g each
4 fistsVegetables
8 cupped handsCarbs · about 30g each
6 thumbsFats · about 10g each
A sample day
An optional template. Adapt the timing to your routine.
Pre-training
2h before
441 kcal32g protein · 51g carbs · 12g fat
Post-training
Within 2h
772 kcal56g protein · 89g carbs · 21g fat
Evening
Before sleep
441 kcal32g protein · 51g carbs · 12g fat
Example carbohydrate distribution
An illustrative training week, not your saved schedule. Daily carbohydrate amounts can vary without changing the overall approach.
292gMonTraining
292gTueTraining
191gWedRest
292gThuTraining
292gFriTraining
191gSatRest
191gSunRest
Supplements & how these estimates work
- Creatine monohydrate — 5g daily. No loading or cycling.
- Whey protein — as needed. A convenience, not a requirement. Count it toward your protein total.
- Caffeine — to tolerance. Your tolerance is personal.
These figures use population equations and are educational, not medical advice. Consult a qualified professional before changing your diet or supplementation. Read chapter 7.