Are these exact nutrition prescriptions?

No. They are practical estimates for planning and should be adjusted to your response.

Do I need perfect meals?

No. Consistent habits and useful targets matter more than perfect days.

Daniel Lyle training at Muscle House Fitness

NUTRITION

Fuel the work without making food the enemy.

Use this estimate as a starting point. Then watch, learn, and adjust.

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DAILY TARGET CALCULATOR

Start with useful numbers.

These are estimates, not medical advice. Your response over time tells us what to adjust.

AgeAge 13 to 100Weight (lb)50 to 700 lbsHeight (in)48 to 90 inSexUsed in the Mifflin-St Jeor estimateActivityChoose your usual weekGoalA moderate, sustainable adjustment

Your daily targets

Fill in your numbers above to see your daily targets.

KEEP IT PRACTICAL

Targets guide you. Habits carry you.

Training and nutrition should make you more capable—not make your life smaller.

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