What formula does this use?

Mifflin-St Jeor BMR multiplied by an activity factor, then adjusted ±15-20% depending on whether your goal is lose, maintain, or gain.

Is this medical advice?

No. This is an estimate to start a conversation. If you have a medical condition, talk to your doctor before changing diet or training.

✦ The Oracle

Mifflin-St Jeor BMR × activity, adjusted for your goal. Free. No email gate. No supplement upsell, ever.

Daily target

2,226

calories / day

Protein

195g

Carbs

206g

Fat

69g

Fiber

22g

Water: ~97 oz · BMR: 1795 kcal · Maintenance: 2782 kcal

A sample day

Breakfast
623 kcal · 55g P
- · 3 eggs + cottage cheese
- · 1 slice whole-grain toast
- · Black coffee
Lunch
712 kcal · 62g P
- · Chicken bowl, brown rice, beans, salsa
- · Side salad, olive oil + vinegar
Snack
267 kcal · 23g P
- · Greek yogurt + berries
- · Handful of almonds
Dinner
623 kcal · 55g P
- · Lean ground beef or salmon
- · Roasted potatoes & vegetables
- · Cottage cheese before bed

Numbers are a starting point — not a plan. Let's build the plan together.