Get your daily calories, protein, carbs, fat and fiber, split across as many meals as you like.
How your numbers were calculated
Every figure above comes from the steps below, using your inputs.
References
Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990. Recommended by the Academy of Nutrition and Dietetics as the most accurate BMR estimate for most adults.
Activity multipliers (1.2–1.9) as commonly paired with Mifflin-St Jeor in clinical practice.
Jäger R, et al. ISSN Position Stand: Protein and exercise. J Int Soc Sports Nutr, 2017 (1.4–2.0 g/kg/day for active people; higher during energy restriction).
Institute of Medicine. Dietary Reference Intakes: Acceptable Macronutrient Distribution Ranges (fat 20–35%, carbohydrate 45–65%, protein 10–35% of calories).
Dietary Guidelines for Americans, 2020–2025: fiber 14 g per 1,000 kcal.
~7,700 kcal per kg (~3,500 kcal per lb) of body fat, the standard energy-equivalent used for planning.
These are estimates for healthy adults, not medical advice. Track your weight for 2–4 weeks and adjust calories by ~100–200 kcal if your rate of change is off target. If you are pregnant, breastfeeding, under 18, or have a medical condition, check with a registered dietitian or your doctor.