Ice Athletic Club
Ice Fuel Calculator
Food is fuel. Find out how much you actually need, and stop guessing at it.
The input: five facts about you. The output: three numbers you own.
Your numbers
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0calories a day
Maintenance
Eat here and your weight holds.
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0calories a day
Gain target
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0grams of protein a day
Protein
Put all three into your tracking app. Track for two weeks. If your weight isn't moving the way you want, shift calories by 100 to 150 and run it again.
Estimates from the Mifflin-St Jeor equation, built for adults 18 and over. Your real numbers show up after two weeks of honest tracking. This is general guidance, not medical advice. If you have a health condition, talk to your doctor before changing how you eat.