A/Z
Ch. 09 — The Kitchenpg. 244

[ TOOL — FREE — HONEST ]

The Kitchen,
in numbers.

Mifflin-St Jeor BMR × activity multiplier, adjusted for your goal. Protein set at 1 g per pound of bodyweight, fat at 28% of calories, the rest as carbs. Non-negotiable starting point.

[ INPUTS ]

Units

Sex (biological)

ft
in
lb

Goal

[ THE PLAN ]

Daily calories
2,250kcal / day

TDEE ~2,748 · lose

Protein

180g

Carbs

225g

Fat

70g

Fiber

32g

Water

99oz

[ SAMPLE DAY — hits your targets ]

Breakfast

563

P 45g · C 56g · F 18g

  • —3 whole eggs + 2 whites
  • —1 cup oats + berries
  • —Black coffee

Lunch

675

P 54g · C 68g · F 21g

  • —6 oz grilled chicken
  • —1 cup jasmine rice
  • —Broccolini + olive oil

Snack

338

P 27g · C 34g · F 11g

  • —Greek yogurt + honey
  • —Handful of almonds

Dinner

675

P 54g · C 68g · F 21g

  • —8 oz lean sirloin or salmon
  • —Sweet potato (baked)
  • —Green salad

This is a starting point. Real programming adjusts these numbers weekly based on your actual data. If you want that:

Have me build the real plan →