Nutrition planner

Set calories and macros that actually support the phase you are in.

Use a simple starting point for maintenance, fat loss, muscle gain, performance, or lower-carb eating. Then adjust based on weekly results.

Uses the Mifflin-St Jeor equation as the base estimate for BMR.
Adds a goal-specific calorie target instead of leaving you with only maintenance calories.
Outputs protein, fat, and carbs in grams so you can start planning meals immediately.

Daily target

Build a practical nutrition baseline.

Age

Sex

Body weight (kg)

Height (cm)

Activity level

Goal

This gives you a starting point. Real progress still depends on weekly bodyweight changes, training recovery, and appetite.

Useful when strength is the priority and you want stable recovery without forcing scale changes.

Higher protein and a moderate calorie reduction help protect muscle while bodyweight trends down.

A small surplus usually works better than a huge one when you want cleaner progress in the gym.