Macros · Starting floor calculator
A starting floor.
Not a prescription.
Mifflin–St Jeor BMR × activity, adjusted for goal. Use these as a two-to-three-week floor, track honestly, then adjust by 100–200 calories based on real outcomes.
Daily floor
2,724
calories / day
Protein
147g
Carbs
343g
Fat
85g
Fiber
38g
Water
3L
TDEE
2,724kcal
Sample day
Breakfast
Eggs · oats · berries · coffee
681 kcal
P37 · C86 · F21
Lunch
Chicken · rice · veg · olive oil
817 kcal
P44 · C103 · F26
Snack
Greek yogurt · fruit · nuts
409 kcal
P22 · C51 · F13
Dinner
Lean beef · sweet potato · greens
817 kcal
P44 · C103 · F26
Honest disclaimer: These are a floor, not a prescription. Hold them for two to three weeks, track honestly, then adjust by 100–200 calories based on actual outcomes — not how you feel about a single day.