Macro Calculator
Calculate TDEE, macro targets, and meal distribution using the Mifflin-St Jeor equation.
Not medical advice — estimates only. Consult a healthcare professional.
BMR
1699
kcal/day
TDEE
2633
kcal/day
Target
2633
kcal/day
Protein: 2.6 g/kg — high; suitable for intense training.
Mifflin-St Jeor equation
Male BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + 5
Female BMR = 10·weight(kg) + 6.25·height(cm) − 5·age − 161
TDEE = BMR × 1.55
About this tool
- 1
Enter your stats
Input your age, sex, height, weight, and activity level to calculate your TDEE (Total Daily Energy Expenditure).
- 2
Set your goal
Choose from maintenance, weight loss (deficit), or muscle gain (surplus) to adjust your calorie target.
- 3
Choose macro split
Select a macro ratio - balanced, high-protein, keto, or set custom percentages for protein, carbs, and fat.
- 4
View your plan
See your daily calorie target broken down into grams of protein, carbohydrates, and fat.
- For muscle gain, aim for at least 1.6-2.2g of protein per kg of body weight regardless of the macro split.
- A moderate deficit of 300-500 calories below TDEE promotes fat loss while preserving muscle.
- Recalculate every 4-6 weeks as your weight and activity level change.
- Activity level has a huge impact on TDEE - be honest about your actual activity, not your intended activity.
- TDEE calculation using the Mifflin-St Jeor equation
- Multiple activity level presets from sedentary to very active
- Preset macro splits: balanced, high-protein, low-carb, keto
- Custom macro ratio input with real-time gram calculations
- Goal-specific calorie adjustments for cut, maintenance, or bulk
- Setting up a nutrition plan for a gym training program
- Calculating macro targets for a weight loss plan
- Determining protein requirements for muscle building
- Planning meal prep around specific macro targets