Your daily calories and macros
Mifflin-St Jeor formula plus activity multiplier, with a goal adjustment for fat loss or muscle gain. Protein defaults to 1.8g per kg bodyweight, 2.0g if you are gaining. Fat at 27% of calories, carbs fill the rest.
Sex assigned at birth
Activity level
Goal
Your daily target
2587 kcal
Protein
130g
≈ 1.8g/kg
Carbs
341g
Remainder
Fats
78g
≈ 27% kcal
These are guidelines, not prescriptions. Hit your protein target first, the rest is flexibility within calories. Reassess every 2 to 3 weeks based on the scale and how training feels.
Want us to hit these for you?
Fitmeal builds your week to your numbers. Pick your protein style, tell us your allergies, choose delivery dates. Order with your gym buddies for the bulk discount.