Get your personalised calorie target, protein goal, and a full sample day of eating. In under 60 seconds.
Mifflin-St Jeor Formula
Personalised to you
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1Your Details
Enter your details to get your free personalised plan.
Enter your first name
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2Your Stats
Enter age 18-80
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Enter a valid height
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Select your activity level
Select your goal
Your Results,Sarah
Calculated using the Mifflin-St Jeor formula. Here are your targets and a sample day built around them.
Your Calorie Targets
Maintenance
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calories / day
Fat Loss Target
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calories / day
BMR (at rest)
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calories / day
Daily Protein
0
grams / day
...
...
These numbers are a starting point. A good coach adjusts them as your body responds and results come in.
Your Sample Day of Eating
Based on your calorie target, here is a simple day of eating you can start today.
Total~0 kcal
This sample day is a guide, not a fixed plan. Swap meals for alternatives with similar calories and protein. Real coaching adjusts your nutrition around your lifestyle, not the other way round.
Want a Plan Built Around You?
Knowing your numbers is step one. Step two is a programme that fits around your schedule, your kids, your life. That is exactly what I do inside the Empowered Shape Method.
