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Macro Calculator

Free

TDEE + macros (protein/carbs/fat) for your goals.

SexAgeWeight (kg)Height (cm)

Activity level

Goal

BMR

1699 kcal

TDEE

2633 kcal

Target

2633 kcal

Macro split

30%

Protein

197g

790 kcal

45%

Carbs

296g

1185 kcal

25%

Fat

73g

658 kcal

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About Macro Calculator

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.

macro calculatortdeebmrproteinnutritiondiet

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