Esteban DEBRU

Calculate your total calories
and macronutriment breakdown

The only way to build a diet that burns fat, build muscle and boosts your metabolism

Based on the Mifflin-St Jeor scientific equation.
Recognized by research as the most accurate method for estimating basal metabolism in adults.

Designed and written by Esteban Debru, nutrition coach and personal trainer

Step 1 · Body Profile

Step 2 · Physical Activity

What do these numbers actually mean?

  • 100 g of protein — what does that look like in real food ?
  • 340 g of carbohydrates — how do you reach that, and from which sources ?
  • How can you tell if your meal contains 100 kcal or 1000 kcal?

These are natural questions.

And if you don't know what's inside the foods you eat, it becomes very difficult to apply these numbers correctly.

For example:

  • 100 g of chicken breast provides about 22–24 g of protein, but also 1.8 g of fat.
  • One egg contains 8 g of protein, but also 6 g of fat.
  • And when it comes to carbohydrates, 100 g of cooked rice equals about 28 g of carbs and roughly 130 kcal

That's why we provide 2 solutions to help you :

Personalized Coaching

I interpret these numbers and tell you :

  • 1) What to eat.
  • 2) How much.
  • 3) And when.
Contact via WhatsApp

Free Guide (PDF)

A PDF that explains
the principles of nutrition and includes a Workout plan you can follow in any gym.

Get your FREE GUIDE
Want to know more about metabolism and calorie needs ?