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TDEE + macros (protein/carbs/fat) for your goals.
BMR
1699 kcal
TDEE
2633 kcal
Target
2633 kcal
Protein
197g
790 kcal
Carbs
296g
1185 kcal
Fat
73g
658 kcal
Estimate your daily calorie needs (TDEE) and macronutrient split (protein, carbs, fat) for cutting, maintenance, or bulking. Uses the Mifflin-St Jeor BMR formula with activity multipliers, and gives grams + calorie breakdown per macro.
The Macro Calculator quickly estimates your Total Daily Energy Expenditure (TDEE) and personalized macronutrient splits using the Mifflin-St Jeor formula. It provides a straightforward breakdown of calories and grams for protein, carbohydrates, and fats tailored to specific goals like cutting, maintenance, or bulking. Because it runs instantly in the browser without requiring registration, it offers a hassle-free way to plan nutritional targets.
Good to know: This tool provides estimates based on standard equations and does not replace personalized medical advice or professional nutritional planning.
Calculate your daily calorie needs and macronutrient ratios for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor formula.
Enter your personal body metrics
Input your current age, gender, height, and weight into the calculator fields to determine your basal metabolic rate.
Select your daily activity level
Choose an activity multiplier that best describes your lifestyle, ranging from sedentary to highly active, to calculate your TDEE.
Choose your specific fitness goal
Select whether you want to cut, maintain, or bulk to adjust the calorie target and macronutrient distribution accordingly.
Calculate your macros and calories
Click the calculate button to generate a detailed breakdown of your daily protein, carbohydrate, and fat requirements in grams.
Review your nutrition plan results
Analyze the provided calorie totals and macro percentages to help guide your meal planning and dietary tracking.
Estimated time: PT1M
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