REEL 01 / FUEL
FUEL
CALC.
Free. Live math. No email gate. Built on Mifflin-St Jeor + four protein anchors. Adjust the inputs and the numbers update.
YOUR DAILY NUMBER
1880
kcal / day · BMR 1479
149g
Protein
195g
Carbs
56g
Fat
26g
Fiber
2.5L
Water
SAMPLE DAYFour protein anchors
ANCHOR 01 · FIRST FUEL
Greek yogurt bowl
Greek yogurt, berries, oats, drizzle of honey. Add a scoop of whey if you need to top off.
470 kcalP 37gC 49gF 14g
ANCHOR 02 · MID-DAY
Chicken + rice plate
Grilled chicken thigh, jasmine rice, roasted vegetables. Hot sauce optional, mandatory.
602 kcalP 48gC 62gF 18g
ANCHOR 03 · BRIDGE
Cottage cheese + jerky
Cottage cheese with fruit, a piece of jerky, an apple. The 3 p.m. slump killer.
244 kcalP 19gC 25gF 7g
ANCHOR 04 · CLOSE-OUT
Salmon + sweet potato
Salmon, baked sweet potato, big green salad with olive oil. The meal you actually like.
564 kcalP 45gC 59gF 17g
Numbers are a starting point. Track for 14 days and adjust ±100 kcal as needed.
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