Calories & macros.
An honest starting point for calories, protein, carbs and fat — then adjust based on how your body actually responds.
Units
Sex
DAILY TARGET
2662 KCAL
150gPROTEIN
336gCARBS
80gFAT
Maintenance (TDEE)2662 kcal
Protein target2.0 g/kg
Water2.6 L
Fiber37 g
Note: Calorie and macro targets are estimates from the Mifflin–St Jeor equation — starting points, not nutritional prescriptions. Adjust based on how your body actually responds over 2–3 weeks. Questions? train@yogiathletics.com