FFFordefied

Free tool · Runs in your browser

Your daily targets,
zero guesswork.

The calculator I use as a starting point with every new client. Mifflin-St Jeor equation, calibrated for busy 35+ professionals. Private — nothing leaves your browser.

Units

Range: 13–100

Range: 50–700 lbs

Range: 48–90 in

Biological sex

Activity

3–5 sessions / week

Goal

−8% for slow reshape

Ready when you are

Fill in your numbers to see your daily targets.

Get a plan built around this

Fine print

Honest disclaimers.

  • • This is a starting-point calculator, not medical advice. Talk to your doctor before making big changes if you have health conditions.
  • • The numbers assume a healthy adult over 13. If you're pregnant, nursing, in ED recovery, or on medications that affect metabolism, don't use this as a target — book a call.
  • • The real work is adherence and adjustment. Coaching is how the number becomes a body.