FILE · 06 · TOOL
FUEL
CALCULATOR.
Mifflin-St Jeor with a goal adjustment. Live targets, plus a sample day of meals that adds up. General estimate, not a prescription.
DAILY TARGET
2,200kcal
BMR 1417 · TDEE 2197 · maintain (maintain)
Protein
122g
Carbs
280g
Fat
66g
Fiber
31g
Water
2.2L
P : C : F
22 / 51 / 27%
SAMPLE · DAY
A day that adds up.
25%Breakfast550 kcal+
P 31g · C 70g · F 17g
- →Greek yogurt + berries + walnuts
- →2 eggs + spinach + whole-grain toast
- →Oats with banana, peanut butter, hemp seeds
30%Lunch660 kcal+
P 37g · C 84g · F 20g
- →Chicken bowl: rice, beans, salsa, avocado
- →Salmon, sweet potato, roasted greens
- →Turkey + hummus wrap with mixed salad
15%Snack330 kcal+
P 18g · C 42g · F 10g
- →Cottage cheese + pineapple
- →Apple + 2 tbsp almond butter
- →Protein shake + small handful of nuts
30%Dinner660 kcal+
P 37g · C 84g · F 20g
- →Steak, baked potato, asparagus
- →Tofu stir-fry with rice and veg
- →Cod, quinoa, roasted broccoli