── FIELD TOOL · CALORIE + MACRO SCOPE ──
NUTRITION
SCOPE.
Free. No email. Live math. Built on Mifflin-St Jeor + realistic activity multipliers.
── PANEL N1 · INPUTS + OUTPUTS ──
FJ-N1
Height (ft / in)
Activity
Goal
Daily calorie target
2,282
BMR 1795 · TDEE 2783 · Goal: lose
185 g
Protein
226 g
Carbs
71 g
Fat
25 g
Fiber
Water floor2.8 L
Sample day
Breakfast
P 46g · C 57g · F 18g
571
Lunch
P 56g · C 68g · F 21g
685
Snack
P 28g · C 34g · F 11g
342
Dinner
P 56g · C 68g · F 21g
685
These are targets, not commandments. Miss a day, adjust the next. Consistency compounds.
── PANEL N2 · CLOSE OUT ──
FJ-N2
NUMBERS ARE
EASY. HABITS
ARE THE JOB.
The calculator gives you the target. Coaching gives you the twelve weeks of hitting it.