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Macro Calculator
Calculate your daily calories, protein, carbs, and fat based on your body stats and fitness goals. Uses the Mifflin-St Jeor equation.
Daily Calories
2523
kcal / day
126g
Protein
504 cal
347g
Carbs
1388 cal
70g
Fat
630 cal
BMR (Base Metabolic Rate)1628 kcal
TDEE (Maintenance)2523 kcal
How to Use
1Enter your weight, height, age, and gender
2Select your activity level
3Choose your goal (lose fat, maintain, or build muscle)
4View your daily calorie and macro targets
Frequently Asked Questions
What formula do you use?
We use the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR.
How much protein do I need?
We recommend 1.8g/kg for maintenance/fat loss and 2.2g/kg for muscle building.