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This tool is for generally healthy adults. It is not suitable as an individual nutrition prescription during pregnancy, breastfeeding, active eating-disorder care, or for people whose medical conditions or medications require specialized dietary management.
Your free results
Estimated daily nutrition targets
Maintenancecal/day
Goal estimatecal/day
Proteing/day
Carbsg/day, total
Estimated fat: g/day · Meals:
Why these targets?
Practical meal inspiration
Three habits to practice this week
How to use these numbers
These are rough starting estimates, not exact requirements. Compare energy, appetite, strength, and weight trends over 2–4 weeks before deciding whether to adjust. You do not need to hit each number perfectly every day.
Estimates use the publicly known Mifflin–St Jeor resting metabolic rate equation and simplified activity multipliers. Goal calories use a modest illustrative adjustment, subject to safety checks. Protein is based on an adjusted reference weight for higher BMI and a goal-specific range; carbohydrates are preference-based, and fat is calculated from remaining energy only when feasible. The formula is not Precision Nutrition's proprietary calculator. Carbs are total, not net. If your needs are complex, consult a qualified healthcare professional.
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