Free Tool
Calorie Calculator
Get your daily calorie and macro targets. Built on the Mifflin-St Jeor formula — the standard used by registered dietitians.
Sex
kg
cm
Activity Level
Goal
Your Daily Target
2,672kcal
Protein
150g
Carbs
351g
Fat
74g
BMR · At Rest
1,724 kcal
Maintenance
2,672 kcal
Next Step
Maintaining is harder than people think.
Get a complete 4-week training & nutrition system built around your exact numbers — written by Artur, personally. PDF delivered within 48 hours.
Get Personalized Coaching — €99 →or get the Bench Press Program — €49 →Protein set at 2 g per kg of bodyweight (strength-training standard). Fat at 25% of calories. Carbs fill the remainder. Use this as a starting point and adjust after 2–4 weeks based on real-world progress.