Free tool
Daily fuel for a body you plan to use for a long time.
Calories, protein, carbs, fat, fiber and water — estimated with the Mifflin-St Jeor equation and weighted for adults who train for strength and mobility. Nothing leaves your browser.
Your daily targets
Fill in your numbers above to see your daily targets.
Good to know
Questions about these numbers.
Do I need to count calories forever?
No. Use these numbers for a few weeks to see what your normal actually looks like, then keep the two habits that matter: enough protein and enough water. Most people never weigh food again.
Why is the protein target so high?
After 45 your body is less efficient at turning protein into muscle, so the same training needs more raw material. Protein is also the most filling macronutrient, which makes everything else easier.
Is this medical advice?
It isn't. It's a starting estimate from a standard equation. If you manage a health condition or take medication that affects appetite or blood sugar, run these numbers past your doctor first.
Numbers are the easy part.
The training that makes them matter is the rest of it.