Your daily calories and macros, without the email gate.
Tell us about your body, your days, and your goal — get a calorie target and a protein-first macro split you can actually keep.
Maintenance for you is about 1,980 calories; this target eats about 250 below it. Protein is set first (≈0.8 g per pound), fat at 30% of calories, and carbs fill the rest.
Mifflin-St Jeor estimate — a starting point, not a prescription. Hold a target for 2–3 weeks and adjust to what your body actually does. Talk to your doctor before big changes.
Estimates, stated honestly.
How are the calories calculated?
We use the Mifflin-St Jeor equation — the best-validated estimate of resting metabolism — then multiply by a standard activity factor and adjust roughly 250 or 500 calories per day toward your goal (about half a pound or a pound per week). Fat-loss targets are floored so we never prescribe a crash deficit.
How is the macro split chosen?
Protein comes first, at about 0.8 grams per pound of body weight — enough to protect muscle in a deficit and support building in a surplus. Fat gets 25–40% of calories depending on the eating style you pick, and carbs fill whatever is left.
How exact do I need to be?
Not very. Every formula is an estimate; bodies differ, and tracking has error bars anyway. Treat the target as a starting line: hold it for two or three weeks, watch the trend, and adjust by 100–200 calories at a time. Consistency beats precision.
Will you email me my results?
No. The numbers are right there on the page — no email gate, no PDF, no follow-up sequence.
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