Calories and macros, with the working shown
Mifflin-St Jeor, the same equation a dietitian uses, with the floors that stop anybody being told to eat too little. It prints its own arithmetic so you can check it by hand.
Daily target
1,570kcal
- Protein
- 137g
- Carbs
- 157g
- Fat
- 44g
How it got there
- Resting rate (Mifflin-St Jeor)
- 1,430 kcal
- Activity factor
- × 1.375
- Maintenance
- 1,967 kcal
- Goal adjustment
- -20%
- Before any floor
- 1,573 kcal
- BMI
- 26.4
- Protein
- 2 g per kg
Nothing was clamped — this is the goal adjustment applied straight to maintenance.
Why this one shows its working
Every other calculator of this kind gives you a number from nowhere. When a client asks why 1,740 and not 1,900, there is nothing to say except that a website said so — and a target a coach cannot defend is one the client abandons in week three.
So this one prints the resting rate, the activity factor, the goal adjustment and which floor caught the result. It is reproducible on paper, which is the standard anything that tells a person what to eat should be held to.
It is also the function the product runs. Not a copy of the arithmetic on a marketing page that drifts out of step six months later — the same code, imported.
What it will not do
It will not set a deficit for somebody pregnant, and it will not take anybody below their resting rate or below 1,200 kcal. Where a condition is in the picture — diabetes, blood pressure, thyroid — it says so and stops short of advice, because that number belongs with whoever manages the condition.
This is a calculator, not a clinician. It estimates energy needs from a formula; it does not know anything about the person in front of you.
Build the meal plan this number implies
Free for one client, forever. Meals in katoris and rotis, not grams.