How this estimate is calculated
The calculation uses the Mifflin-St Jeor formula, a widely recognized method for estimating basal metabolic rate (energy spent at rest). This figure is then multiplied by an activity factor to get your total daily energy expenditure, then adjusted based on your goal (a modest deficit for gradual weight loss, a modest surplus for muscle gain).
The macronutrient split follows general principles: enough protein to support muscle recovery, fat for basic hormonal function, and carbs to cover the rest of your energy needs, particularly important for an athlete training regularly.
Nutrition doesn't replace training
ZONE8's free program structures your physical preparation over 8 weeks — nutrition comes as a complement, not a substitute.
Start FreeFAQ
How are these estimates calculated?
The tool uses the Mifflin-St Jeor formula, adjusted based on your activity level and goal.
Should I follow these numbers exactly?
No, these are starting estimates to adjust based on your results. For precise guidance, consult a sports dietitian.