M
◆ FREE TOOL

YOUR NUMBERS.
REAL MATH.

Mifflin–St Jeor BMR × activity, adjusted for your goal. No email required. Zero tracking. Just — the numbers.

INPUTS
SEX
AGE
YR
HEIGHT
FT
IN
WEIGHT
LB
ACTIVITY
GOAL
YOUR NUMBERS
DAILY CALORIES
1,850
TDEE ≈ 2,251 · LOSE PHASE
PROTEIN
145G
CARBS
203G
FAT
51G
FIBER
26G
WATER
2.5 L / day
SAMPLE DAY
BREAKFAST
3 eggs + oats + berries + coffee
520 kcal
P41 · C57 · F14
LUNCH
Grilled chicken bowl + rice + veg + olive oil
590 kcal
P46 · C65 · F16
SNACK
Greek yogurt + almonds + honey
220 kcal
P17 · C24 · F6
DINNER
Steak + baked potato + salad + fruit
520 kcal
P41 · C57 · F14
Numbers only get you so far.

A coach gets you the rest of the way.

WORK WITH JOVANTE →
THE METHOD

MATH IS A STARTING LINE, NOT A PLAN.

This calculator gives you a mathematically correct starting point. What it can't do is adjust when life happens — that's what a coach is for. Use these numbers for 2 weeks and if the trend isn't matching your goal, we recalibrate.