Free tool · 03
Fuel the work.
Mifflin-St Jeor BMR, activity-adjusted maintenance and a protein range. A starting estimate, not a crash diet.
How it works
A range to adjust, not a rule to obey.
- 01
Estimate your maintenance
The tool uses Mifflin-St Jeor for BMR, then multiplies by an activity factor from 1.2 to 1.9.
- 02
Pick one target
Lose (15% below), maintain, or gain (10% above). Hold one target for several weeks before changing it.
- 03
Protect the muscle
Aim for 0.7 to 1 gram of protein per pound per day and keep lifting while fat loss is the goal.
Mifflin-St Jeor:
men: 10w + 6.25h − 5a + 5women: 10w + 6.25h − 5a − 161Estimates only, not medical advice. If you have a medical condition, are pregnant or are working with a clinician, follow their guidance first.
Estimated daily maintenance
2,270kcal
Mifflin-St Jeor BMR 1,651 kcal × activity 1.375 = 2,270 kcal
Daily protein range
110–160g
0.7 to 1 g per lb of body weight
What this means: these are starting estimates, not a prescription. Pick one target, hold it for a few weeks, and adjust based on what actually happens. Protein is the first lever to protect muscle while fat loss is the goal.
Next step
A number is not a coach.
Bring your estimate and your real week to a free call. The coaches will tell you what to adjust first.
- 01
Book the call
A short conversation about what you want to change.
- 02
Meet the coaches
Gonz and Ray tell you how the room works and what fits.
- 03
Train with the Tribe
Start in a session capped at ten people.