Line 06 · Station: Fuel
FUEL
CALCULATOR.
Calories, macros, and a sample day. Free, runs in your browser, no sign-up. It's a starting point — not a prescription. Real plans come from real coaching.
Daily target · Calories
2,228
Mifflin-St Jeor · TDEE 2,228 · BMR 1,437
Protein
131 g
Carbs
271 g
Fat
69 g
Fiber · Water
31 g · 2.4L
Sample day
Totals reconcile ≈ 100%
Breakfast07:30
668
cal
P 39g · C 81g · F 21g
Lunch12:30
780
cal
P 46g · C 95g · F 24g
Snack16:00
334
cal
P 20g · C 41g · F 10g
Dinner19:00
446
cal
P 26g · C 54g · F 14g
Reminder
Numbers are a starting point. Not a life sentence.
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FAQ
▸ Is this calculator accurate?
It uses Mifflin-St Jeor — the current gold standard for daily energy estimates. Assume ±10%. Adjust based on how your body actually responds over 2–3 weeks.
▸ Do I have to give my email?
No. Nothing leaves your device. This whole page is math in your browser.
▸ Should I actually eat exactly this?
Use it as a guide. If you want a plan built for your body, history, and calendar, book a call.