Calories and protein, roughly.
A baseline for the conversation: what your body likely burns, what a gentle cut or gain looks like, and how much protein the research commonly suggests for active adults.
Start with a daily baseline.
1,428 kcal at rest · activity ×1.375
0.7–1.0 g per pound of bodyweight, a common range for active adults.
A gentle deficit lands near 1,670 kcal; a small surplus near 2,160. Judge the trend over four to six weeks, not a single day.
Estimates only, using the Mifflin-St Jeor equation. Nutrition needs vary with health conditions and medication — talk to a qualified professional and ask a coach before making significant changes.
A baseline, not a verdict.
Resting calories use the Mifflin-St Jeor equation, one of the most widely used predictive formulas in nutrition. Activity is a multiplier on top, not a measurement of what you actually did this week.
Protein is shown as a range because a single number implies a precision that does not exist. Targets are deliberately conservative: −15% for a gentle deficit and +10% for a small surplus.
- Resting burn
- Men: 10w + 6.25h − 5a + 5. Women: 10w + 6.25h − 5a − 161, with weight in kilograms, height in centimetres and age in years.
- Activity
- 1.2 sedentary · 1.375 light · 1.55 moderate · 1.725 very active · 1.9 extremely active.
- Protein
- 0.7–1.0 g per pound of bodyweight per day, converted from kilograms when you choose metric.
- What it misses
- Health conditions, medication, pregnancy, sleep, stress and the accuracy of self-reported activity. Bring the result to a coach or a qualified professional before changing much.
Numbers are easier with a coach.
Nutrition counseling at EWB pairs the estimate with habits, a plan and someone who checks in.