Macros Calculator
Calculate your daily calorie target and macro split using the Mifflin-St Jeor formula.
Daily Calorie Target
2,708
BMR: 1747 kcal · TDEE: 2708 kcal
Get Your Meal Plan
A sample day of meals hitting your exact macro targets.
Frequently Asked Questions
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation calculates Basal Metabolic Rate (BMR): For men: (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: (10 × kg) + (6.25 × cm) − (5 × age) − 161. Multiply by an activity factor to get TDEE.
What are macros and why do they matter?
Macronutrients (macros) are protein, carbohydrates, and fat. Protein and carbs have 4 calories per gram; fat has 9 calories per gram. Tracking macros helps ensure you hit the right fuel ratios for your goal — whether losing fat, building muscle, or maintaining.
How much protein should I eat per day?
For active individuals, 0.7–1.0g of protein per pound of bodyweight is a widely recommended range. This calculator uses 0.8g/lb as the baseline, which supports muscle retention during a cut and growth during a bulk.