Macro Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and optimal macronutrient split using the Mifflin-St Jeor equation. Input your body stats, activity level, and goal (cut, maintain, or gain) to get personalized calorie and macro targets.
Macro Calculator
Calculate your daily calorie target and macronutrient split using the Mifflin-St Jeor equation.
Frequently Asked Questions
The Mifflin-St Jeor equation is the most accurate widely-used formula for estimating Basal Metabolic Rate (BMR). For males: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5. For females: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161.
BMR (Basal Metabolic Rate) is the energy your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor that accounts for your daily movement and exercise. TDEE represents the total calories you actually burn in a day.
Research suggests 1.6–2.2g of protein per kg of body weight per day for active individuals. This calculator sets protein at the higher end during a cut (to preserve muscle), moderate for maintenance, and standard for gaining phases.
A caloric deficit (consuming fewer calories than your TDEE) leads to weight loss. A surplus leads to weight gain (ideally lean mass when combined with resistance training). Maintenance keeps your weight stable. This calculator applies a ~15-20% deficit for cutting and ~10-15% surplus for gaining.