File №007 / Tools
Your numbers. Live.
Mifflin-St Jeor for BMR. Activity multiplier. Goal adjustment. Plus a sample day that adds up. Adjust anything — the page recalculates in real time.
Daily Target
2,748kcal
Mifflin-St Jeor · × 1.55 · maintenance
Protein
147 g
Carbs
349 g
Fat
85 g
Fiber
38 g
Water
2.9 L
Sample Day
Breakfast
687 kcal
3 eggs + oats with berries
P 37 · C 87 · F 21
Lunch
962 kcal
Turkey wrap + side salad
P 51 · C 122 · F 30
Snack
275 kcal
Whey shake + handful of nuts
P 15 · C 35 · F 9
Dinner
824 kcal
Steak + roasted potatoes + veg
P 44 · C 105 · F 26
Want a plan that actually changes with you?
A number is a starting point. A program is the work.
Notes
A note from Coach Jahari
This calculator is a useful starting point — nothing more. It assumes you'll execute the basics consistently for at least three weeks before judging the number. If the scale doesn't move and your energy doesn't change after 21 days of honest adherence, the dial gets adjusted. That's the whole game.
Real coaching is the weekly conversation about what changed and what didn't. If you want that, the door is open.