Free tool
Nutrition calculator
Food is fuel for the lifts, nothing more complicated than that. Put your numbers in and get a daily target you can actually follow on a busy week.
Your numbers
13 to 100.
50 to 700 lbs.
48 to 90 in.
Adjusts calories 15 to 20 percent either side of maintenance.
Daily targets
Fill in your numbers above to see your daily targets.
Straight answers
Nutrition questions I get most
Do I have to diet to get stronger?
No. You have to eat enough to recover. Most beginners are under-eating protein and over-thinking everything else. Start with the protein number and sleep, then worry about the rest.
Are these numbers exact?
They're a calculated starting point from the Mifflin-St Jeor equation. Run them for two to three weeks, then adjust based on what the scale and the bar both say, not one of them alone.
What if I can't hit the calories?
Then hit protein first and let the rest land where it lands. A day where you get your protein and your training in is a good day, even if nothing else was perfect.
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