The math, made plain.
A starting point — not a prescription. Mifflin-St Jeor BMR, your activity multiplier, an honest adjustment for the season you're in. Then a sample day so the numbers stop being abstract.
Daily Calories
2,301
kcal · lose phase
Protein
177g
Carbs
236g
Fat
72g
Fiber target
32 g
Water
117 oz
A sample day, hitting the numbers
Breakfast
3 eggs, oats with berries, black coffee.
575 kcal
P44 · C59 · F18
Lunch
Grilled chicken, rice, olive oil greens.
690 kcal
P53 · C71 · F22
Snack
Greek yogurt, almonds, an apple.
345 kcal
P27 · C35 · F11
Dinner
Lean ground beef, sweet potato, roasted broccoli.
690 kcal
P53 · C71 · F22
Want a plan, not a number?
The Apothecary is the front door. The pharmacy is the call.
The Apothecary is a starting point for healthy adults. Talk to a physician before changing your diet, especially if you have any medical conditions.