Nutrition

What your body actually burns.

Mifflin-St Jeor for resting metabolism, an activity factor for daily burn, and a macronutrient split for your goal.

What this tool is

This tool estimates what you burn at rest using the Mifflin-St Jeor equation, scales it by your activity level to a daily total, then adjusts that figure for your goal. It splits the result into daily protein, fat and carbohydrate targets, with protein set higher in a deficit to protect lean mass.

Takes: About a minute
You need: Your current weight, Your height, Your age and sex, An honest read of your weekly activity

What you get

Your resting metabolic rate in calories
Your total daily energy expenditure at your activity level
A daily calorie target adjusted for your goal
Protein, fat and carbohydrate targets in grams

How to use it

01Enter your weight, height, age and sex.
02Pick the activity level that matches a typical week rather than your best week.
03Choose your goal: lose fat, maintain, or build muscle.
04Hold the target for two to three weeks, then adjust it based on what your weight actually does.

Fill in your details to estimate what your body burns.

What this cannot tell you

Every equation here predicts a population average. Individual metabolic rate can differ by several hundred calories a day. Use the number as a starting point, then adjust based on what actually happens over two to three weeks.

Sources

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