Chapter VI · The Fuel
Your numbers. Right now.
A no-signup calorie and macro calculator built on Mifflin-St Jeor. Use it as a starting point. After two weeks, adjust based on energy, recovery, and the mirror — or come train with me and we'll dial it in together.
Your Daily Target
2,713kcal
BMR 1750 · TDEE 2713 · Maintain
Protein
143g
572 kcal
Carbs
353g
1412 kcal
Fat
81g
729 kcal
Fiber
38g
aim daily
Water
2.6L
minimum
Sample Day
A simple 4-meal split adding up to your target.
Breakfast
P 36g · C 88g · F 20g
678kcal
Lunch
P 46g · C 113g · F 26g
868kcal
Snack
P 19g · C 46g · F 11g
353kcal
Dinner
P 43g · C 106g · F 24g
814kcal
Method
How this number was calculated.
This calculator uses the Mifflin-St Jeor equation to estimate basal metabolic rate, then multiplies by an activity factor to estimate total daily energy expenditure. We adjust roughly -18% for fat loss or +15% for muscle gain. Protein is set high — 1.8 to 2.2 grams per kilogram of bodyweight — because protein is the most underconsumed macronutrient in almost every client I've worked with.
This is a starting point, not a prescription. Real progress means tracking how you feel and what the mirror shows for two weeks, then adjusting by 100-200 calories in either direction. Inside The Block, we do this together every two weeks.
Want this dialed in for you?
A real protocol — adjusted every two weeks, built around the food you actually eat — is part of The Block.