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Science-First Sports Nutrition

Evidence-Backed Supplements Without The Bro-Science BS.

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Mifflin-St Jeor Daily Targets
2,727 kcal / day

Estimated BMR: 1,759 kcal • Maintenance TDEE: 2,727 kcal

Protein (2.0 g/kg) 156 g 624 kcal
Fats (0.9 g/kg) 70 g 630 kcal
Carbs (Remainder) 368 g 1,473 kcal
Protein Fats Carbs
Protein Integration: Aim for 4 balanced meals (~39g protein each). Adding 1 scoop of pure Whey Isolate (~25g protein, ~110 kcal) cleanly closes protein gaps without excess calories.
Educational Estimate Only: Equations estimate energy needs at population averages and do not account for medical conditions or individual metabolic adaptation. Consult a registered dietitian or physician before major calorie changes.
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