Nutrition calculator
Your starting numbers, not your verdict.
Mifflin-St Jeor baseline, activity multiplier, goal adjustment. Protein anchored near 1 gram per pound, a fat floor, and carbs as the working lever — the same structure I use with coaching clients.
Between 13 and 100.
Between 50 and 700.
Between 48 and 90.
Questions
About these numbers.
Which formula does this calculator use?
Mifflin-St Jeor for basal metabolic rate, multiplied by an activity factor, then adjusted for your goal: roughly +10% for an off-season build, 0% for maintenance, and -18% for a cut.
Are these numbers final?
No. Treat the output as a starting hypothesis. Real targets come from two weeks of honest tracking against your seven-day average weight and waist measurement.
How much protein should I actually eat?
The calculator sets protein at about 1 gram per pound of body weight, which is the anchor used in every Train With Toler program and is rarely worth changing.