How is this calculated?

Mifflin-St Jeor BMR multiplied by an activity factor, adjusted by ±15–20% for fat loss or muscle gain.

Does this work on a plant-based diet?

Yes. The sample day is built around plant-forward whole foods that hit the calculated targets.

Free tool · No email required

Plant-forward targets in plain English. Daily calories, macros, fiber, water, and a real sample day. Math runs in your browser; nothing is stored.

Daily target

2,143kcal

BMR 1383 · TDEE 2143

Protein

123g

Carbs

262g

Fat

67g

Fiber

30g

Water

2.5L

A sample day · plant-based + meat options

Breakfast~536 kcal

Soy yogurt + berries, walnuts, ground flax, plant protein scoop

Meat optionGreek yogurt + berries, walnuts, ground flax, whey protein scoop

P 31g · C 71g · F 15g

Lunch~686 kcal

Quinoa bowl, roasted chickpeas, kale, tahini-lemon dressing

Meat optionQuinoa bowl, grilled chicken breast, kale, tahini-lemon dressing

P 37g · C 86g · F 21g

Snack~257 kcal

Edamame + sprouted toast with peanut butter

Meat optionHard-boiled eggs + sprouted toast with peanut butter

P 16g · C 31g · F 9g

Dinner~664 kcal

Tempeh stir-fry, brown rice, broccoli, cashews, ginger-soy

Meat optionChicken (or salmon) stir-fry, brown rice, broccoli, cashews, ginger-soy

P 39g · C 73g · F 22g

Method: Mifflin-St Jeor BMR × activity factor, adjusted by goal. Educational only — not medical advice. Check with your doctor before starting.