CThe Calculator
Honest numbers. No crash plan.
Mifflin-St Jeor BMR, activity multiplier, sensible goal adjustment. The same starting point I use with new clients before we customise anything.
Activity level
Goal
KanmaCan Fitness · Receipt
Mifflin-St Jeor · 9/6/2026
Daily calories
2,736
kcal · goal: maintain
Protein151 g
Carbohydrate342 g
Fat85 g
Fiber (floor)34 g
Water (floor)2.8 L
Sample day below · adjust to taste
↓A day on the plan
A day on the plan
01 · Breakfast
684 kcal
Protein38g
Carbs86g
Fat21g
02 · Lunch
958 kcal
Protein53g
Carbs120g
Fat30g
03 · Snack
410 kcal
Protein23g
Carbs51g
Fat13g
04 · Dinner
684 kcal
Protein38g
Carbs86g
Fat21g
This is a starting point — not a meal plan. A real plan accounts for training timing, food preference, schedule reality, and a dozen other variables. That's what Applied Fitness is for.