Know your numbers.
Resting calories, maintenance, a starting range for your goal, and a protein range: the method John Hall uses with his clients, built on the Mifflin-St Jeor equation. It runs on this page: nothing you type is sent or saved.
Fill in your age, weight and height to see your numbers.
For healthy adults. Mifflin-St Jeor (Am J Clin Nutr, 1990) predicts resting calories; activity multipliers and goal ranges are starting conventions. Not for anyone pregnant or breastfeeding, with an eating disorder, or with a medical condition that affects nutrition: check with a doctor or registered dietitian first. The Pinnacle shortcut isn't for people with obesity, kidney disease or other special nutritional needs.
Numbers are step one.
Turn them into a plan you can keep. Start free, or work with John.