Free tool
Run your numbers.
A starting line, not a verdict. Nothing here leaves your device — the math runs entirely in your browser.
Questions about these numbers
How accurate is this calculator?
It uses the Mifflin-St Jeor equation with an activity multiplier, which is the same starting point most coaches use. Treat the result as a starting line and adjust based on two to three weeks of real-world trend data.
Why is the deficit only 15 to 20 percent?
Because that is the size most people can hold for months while still training hard and sleeping. Bigger deficits move faster for about three weeks and then take it all back.
Why so much protein?
Protein keeps you full, protects muscle while you lose fat, and is what keeps the result looking like you train instead of just looking smaller.
Want these numbers written into a plan for your actual week? That's the nutrition coaching on the services page.