Your daily needs, estimated
A quick estimate of energy, macronutrients, fibre and water based on the Mifflin–St Jeor equation and EFSA reference intakes. Individual needs vary — treat this as a starting point, not a prescription.
About you
Estimated daily needs
Energy
2,172kcal
BMR 1402 kcal · Maintenance 2172 kcal
Protein
91g
Carbs
320g
Fat
59g
Fibre
30g
Water
2.3L
Estimates use the Mifflin–St Jeor equation for basal metabolic rate, standard activity multipliers, and EFSA reference intakes for fibre and water. Protein and fat are scaled to body weight; remaining energy is allocated to carbohydrates.
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This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.