How accurate is the calculator?

Uses the Mifflin-St Jeor equation, the standard for estimating BMR. Real results need 7–14 days of consistent eating to confirm.

Should I cut or bulk?

If your goal is fat loss, choose Lose. If you want size, choose Gain. If you're recomping, choose Maintain and lift hard.

MEMBER VAULT · THE NUMBERS

Mifflin-St Jeor calculator with macros, hydration, and a sample day. For members of Peak Fitness — built to be re-tuned with Manny every month.

DAILY CALORIES

2,720kcal

Adjusted from BMR using Mifflin-St Jeor × activity multiplier .

PROTEIN

150g

CARBS

345g

FAT

82g

FIBER

38g

WATER

82 oz / day

SAMPLE DAY

BREAKFAST

680 kcal · 38g P

Oats, eggs, fruit, coffee.

LUNCH

816 kcal · 45g P

Rice, chicken or beef, veggies, olive oil.

PRE-LIFT SNACK

408 kcal · 23g P

Banana + Greek yogurt or rice cakes + honey.

DINNER

816 kcal · 45g P

Lean protein, sweet potato, big salad, water.

For general informational use only. Not medical advice. Consult a physician before changing your diet or training.