Mifflin-St Jeor formula with goal-specific macro breakdown. Protein calculated from bodyweight (not calories) — the way coaches actually prescribe it.
Note: Calorie and macro estimates use the Mifflin-St Jeor equation and general activity multipliers. Actual needs vary based on metabolism, body composition, medical conditions, and medications. Protein is calculated from bodyweight (1.0-1.2g/lb) rather than calorie percentage for more accurate targeting. These numbers are a starting point — consult a provider or dietitian for personalized guidance.