✦ Captain's Log — Work hard, eat well, sleep well, stay focused.✦ Captain's Log — Smooth seas have never made a skilled sailor.✦ Captain's Log — Strong mind builds a strong body.✦ Captain's Log — Pain is temporal. Victory is forever.✦ Captain's Log — Helping people is a leader's duty.✦ Captain's Log — Work hard, eat well, sleep well, stay focused.✦ Captain's Log — Smooth seas have never made a skilled sailor.✦ Captain's Log — Strong mind builds a strong body.✦ Captain's Log — Pain is temporal. Victory is forever.✦ Captain's Log — Helping people is a leader's duty.
Captain's Brief №6 · Nutrition

Real numbers for a real plate.

Mifflin–St Jeor BMR, real macros, real food. No email gate. No fake countdown timers. Adjust the dials below and the plan recalculates live.

Inputs
Sex
Age — 35 yrs
Height
5ft
9in
Weight — 180 lb
Activity level
Goal
Have a coach build this for real
Daily target
2700kcal
BMR 1742 · TDEE 2700 · Goal adjustment: 0%
Protein
155g
Carbs
331g
Fat
84g
Fiber
34g
Water
2858ml
Sample day · 2700 kcal
Breakfast
675 kcal
Three whole eggs scrambled, oats with berries, a glass of water.
P 39gC 83gF 21g
Lunch
810 kcal
Grilled chicken breast, rice, mixed greens with olive oil.
P 47gC 99gF 25g
Snack
405 kcal
Greek yogurt with honey and almonds, or a protein shake.
P 23gC 50gF 13g
Dinner
810 kcal
Lean steak or salmon, roasted sweet potato, sautéed vegetables.
P 47gC 99gF 25g

Sample day rounds to your target. Real coaching adjusts it to your tastes, schedule, and the food you actually like to eat.

Numbers on a screen are not a plan. Want the real version?

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