Is this calculator accurate?

It uses the Mifflin-St Jeor equation, the most widely accepted BMR formula. The number is a calibrated starting point — your body will tell us if it needs to move.

Should I follow this exactly?

Treat it as Loop 3 information. Without Loops 1 and 2 underneath it, a calorie target rarely sticks. Use it as a frame, not a verdict.

The Protocol · Free calculator

A starting calorie, a protein floor,
a Tuesday that makes sense.

Mifflin-St Jeor math, adjusted for goal. Treat this as Loop 3 information. The first two loops are where the work actually happens.

Daily target

1603

kcal / day

Protein

160g

Carbs

128g

Fat

50g

Fiber · 22g

Water · 88 oz

A sample Tuesday

06:30
Breakfast
3-egg scramble · Greek yogurt with berries · black coffee · 24 oz water
433 kcal
48g P · 32g C · 15g F
12:30
Lunch
Grilled chicken bowl · rice · roasted veg · avocado · lime
529 kcal
56g P · 45g C · 15g F
16:00
Snack
Protein shake or cottage cheese · apple · almonds
192 kcal
16g P · 15g C · 5g F
19:00
Dinner
Salmon or lean steak · sweet potato · greens with olive oil
449 kcal
40g P · 36g C · 15g F

A number is not a plan.

You now know your starting calorie window. The next move is not to chase it — it is to build the morning that makes it possible. That's Loop 1.

Build the Loop 1 with Valeria