PL. CALCULATOR — WORKSHOP TOOL NO. 01CALORIES.
MACROS. REAL FOOD.
Mifflin-St Jeor math, no app to download, no email gate. Adjust the inputs and the numbers update live.
YOUR INPUTS
Units
Sex
Age — 34
Height
ft
in
Weight
lb
Activity
Goal
YOUR DAILY TARGET
1,840CALORIES / DAY
PROTEIN
150g
CARBS
186g
FAT
55g
FIBER
26g
WATER
2.6L
SAMPLE DAY — HIT YOUR NUMBERS
BREAKFAST
Greek yogurt bowl, berries, oats, almonds
520 kcalP 42gC 52gF 15g
LUNCH
Grilled chicken + jasmine rice + olive oil greens
590 kcalP 48gC 60gF 18g
SNACK
Cottage cheese + apple + handful walnuts
220 kcalP 18gC 22gF 7g
DINNER
Salmon, roast potatoes, big garlic broccoli
520 kcalP 42gC 52gF 15g
Macros sum to your daily target ±2%. Rotate proteins (chicken, fish, lean beef, tofu, Greek yogurt). Use the carb slot for whatever your week actually contains — rice, potatoes, fruit, bread, oats.
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