Nutrition · educational estimate
Eat for the work. Keep meals practical.
Use your numbers to estimate a daily starting point, then build meals that fit your day.
13 to 100
50 to 700 lb
48 to 90 in
Include training and daily movement.
Picture food you actually want to eat, then use these targets to shape the portions.
Fill in your numbers above to see your daily targets.
Good questions
Is this a medical prescription?
No. It is an educational estimate and not a substitute for medical or dietetic care.
Do I need to follow a rigid menu?
No. A useful plan gives you clear daily targets while leaving room for normal meal choices.
Why do targets change with activity?
More activity generally increases daily energy needs, so the estimate uses an activity multiplier.