Tool 02 · Nutrition
FUEL THE WORK.
Mifflin-St Jeor BMR, a TDEE estimate, calorie targets for losing, maintaining or gaining, and a protein range based on your bodyweight.
Mifflin-St Jeor uses a male or female equation.
BMR uses Mifflin-St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, − 161 for women. TDEE = BMR × activity.
Daily maintenance
2,760kcal
A rough maintenance estimate for a 30-year-old male at this activity level. Adjust by what the scale and your training actually do over two to three weeks.
Estimates only — talk to a coach or dietitian before changing how you eat.
126–180 g / day
Based on 0.7–1.0 g of protein per pound of bodyweight, a practical range for strength training. Spread it across the day in meals you actually eat.
How it works
An estimate, not a prescription.
Your daily calorie need is a moving number. This calculator uses Mifflin-St Jeor for BMR, multiplies by an activity factor, then shows three simple targets. Treat the result as a starting point and adjust from what your weight and training actually do.
- BMR
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. Women: the same formula minus 161.
- TDEE
- BMR × activity: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active.
- Targets
- Lose −15%, maintain, gain +10%, rounded to the nearest 10 kcal.
- Protein
- 0.7–1.0 g per pound of bodyweight per day, shown as a range.
- Reality
- Sleep, stress, training volume and food tracking all move the number. Give an adjustment two to three weeks before judging it.
Where to use it
Cake Factory
A dedicated lower-body and glute center, plus the 30-minute express “Tone, Lift, Tighten” class.
Free tour
BRING IT TO THE FLOOR.
Calculators are useful. Coaches and equipment are better. Book a free tour and use the numbers in the room.