— The Calculator —
Real calories. Real food.
A starting-point plan, built the way I'd build it for a new client on intake. No 1,200-calorie fantasies. No “eat like a rabbit” prescriptions.
Daily Calories
2186
BMR 1410 · Maintenance 2186 · eating to maintain
Protein
142
g
Carbs
252
g
Fat
68
g
Fiber
31
g
Water
91
oz
Sample Day
Breakfast
612 kcal
- 3 eggs + 2 whites, scrambled
- 1 cup oats with berries
- Black coffee
P 40g · C 71g · F 19g
Lunch
700 kcal
- 6 oz grilled chicken
- 1 cup rice + roasted veg
- Olive oil + lemon
P 45g · C 81g · F 22g
Snack
262 kcal
- Greek yogurt bowl
- Almonds + apple
P 17g · C 30g · F 8g
Dinner
612 kcal
- 6 oz salmon
- Sweet potato
- Big green salad + dressing
P 40g · C 71g · F 19g
Numbers are a starting point. A coach adjusts them to your recovery, sleep, cycle, and life.