Chapter IA starting point, not a prescription
A calculator that won't shame you.
It does the rough math, suggests a starting day, and tells you the truth: this is a beginning. A real plan accounts for your body.
Daily target
2,216
calories per day · maintenance
BMR 1430 · TDEE 2216
Protein
127g
Carbs
279g
Fat
66g
Fiber
31g
Water
78oz
A sample day
Breakfast
620 cal
P 36g · C 78g · F 18g
Lunch
709 cal
P 41g · C 89g · F 21g
Snack
266 cal
P 15g · C 33g · F 8g
Dinner
620 cal
P 36g · C 78g · F 18g
Use as a starting frame for portions. Adjust based on energy, sleep, and what your week actually looks like.
A reminder from Kylinn: these numbers are a starting point. A real plan adjusts for training, recovery, hormones, age, history, and your week. If you'd like one written for you, we should talk.