Your BMR
Mifflin-St Jeor estimates the energy your body burns at complete rest, using age, sex, height, and weight.
Personalized nutrition guide
The science of your perfect plate.
How real coaches build a nutrition plan that fits the person, not a template. Four steps, one framework, no fads.
Step 1
Build the metabolic foundation.
Activity level
Daily movement plus training gives a multiplier on top of BMR — desk work to physical job, honestly assessed.
Your TDEE
BMR × activity = Total Daily Energy Expenditure. The baseline number your plan adjusts from.
Step 2
Adjust calories to fit the goal.
From your TDEE baseline, we tune calorie intake to create the right energy balance for what you’re working toward.
Fat loss
−500
cal / day
A sustainable deficit so your body uses stored fat for energy while protein preserves muscle.
Lean muscle gain
+300
cal / day
A modest surplus to fuel hypertrophy and recovery without unnecessary fat gain.
Body recomposition
±0
cal / day
Eat at maintenance with high protein and training so muscle builds while fat slowly drops.
Maintenance
=TDEE
cal / day
Match calories to TDEE to hold your current composition while everything else stays consistent.
Step 3
Dial in the macros.
Calories matter; where they come from matters too. We tailor the protein, carbs, and fat split to the goal you’re working toward.
Fat loss
35/35/30
P · C · F
- Protein35%
- Carbs35%
- Fat30%
Higher protein preserves muscle in a deficit.
Muscle gain
30/45/25
P · C · F
- Protein30%
- Carbs45%
- Fat25%
More carbs fuel training and recovery.
Recomposition
35/30/35
P · C · F
- Protein35%
- Carbs30%
- Fat35%
Balanced fats and high protein.
Maintenance
25/45/30
P · C · F
- Protein25%
- Carbs45%
- Fat30%
Even split for long-term sustainability.
Step 4
Don’t forget the small stuff.
Vitamins, minerals, electrolytes — the things macro spreadsheets miss but recovery and performance depend on.
Vitamin D + Calcium
Crucial for bone density, muscle function, and nerve signaling. Fatty fish, dairy, fortified foods, plus sun exposure.
Iron + B-vitamins
Power energy production and oxygen transport to working muscles. Red meat, legumes, leafy greens.
Magnesium + Zinc
Key for protein synthesis, muscle repair, and hormone production. Nuts, seeds, whole grains.
Potassium + Sodium
The electrolyte pair that regulates hydration and prevents cramps. Bananas, potatoes, a sensible salt shake.
FAQ
Honest answers.
- Are these splits a hard rule?
- No. They're a sensible starting point grounded in current literature for healthy adults. Real coaching tunes them to your training cycle, recovery, lab work, and how you respond over 4–8 weeks.
- Why is protein the same across most goals?
- Because protein protects muscle in every context — deficit, surplus, or maintenance. Other macros shift more dramatically with the goal; protein stays high and consistent.
- What about supplements?
- A real-food first plan covers most micros. Supplements are an honest fix when a gap exists — vitamin D in winter, creatine for performance, omega-3s if you don't eat fatty fish. Not a replacement for the plan.
Want this dialed in for you?
Frameworks get you 70% of the way there. The last 30% — context, tradeoffs, weekly adjustments — is what coaching is for.
Disclaimer: The recommendations here are for informational purposes only and are based on scientific literature for healthy adults. Consult a qualified physician or registered dietitian before starting any new diet program, especially with a pre-existing health condition.