FIELD NOTE· Free tool· Public dispatch— Same math I use at intake. No email required.

The starting-point
numbers.

Mifflin-St Jeor for calories, honest macros, and a sample day. Not a diet. A place to start.

UNITS

SEX (for BMR math)

Age

Height (ft)Height (in)

Weight (lb)

ACTIVITY LEVEL

GOAL

DAILY TARGET

2228 kcal

Protein

138g

Carbs

263g

Fat

69g

Fiber: 31 gWater: 2.4 LBMR × 1.55

SAMPLE DAY

624 kcal · P 39g · C 74g · F 19g

Three eggs, oats with berries, black coffee.

780 kcal · P 48g · C 92g · F 24g

Grilled chicken, jasmine rice, roasted vegetables, olive oil.

267 kcal · P 17g · C 32g · F 8g

Greek yogurt, almonds, apple.

557 kcal · P 34g · C 66g · F 17g

Sirloin or salmon, sweet potato, big salad.

"You can, trust the process."

These are starting numbers. Real coaching is the person adjusting them each week. That's what I do.

FAQ

How accurate is this?+

Within 5% for most adults. Body composition, medications, and thyroid can shift it. Coaching starts by testing the number in real life for two weeks.

Do I need to hit the macros perfectly?+

No. Hit the protein floor and stay within ~10% on calories. That's 90% of the outcome.

Should I cut lower to lose faster?+

Almost never. Aggressive cuts eat muscle and sleep. Slower is faster over 12 weeks.