Macro Calculator

Calorie and macro targets based on your body stats, activity level, and goal.

Calories

BMR uses the Mifflin-St Jeor equation, which the American Dietetic Association rates as the most accurate for most people (Frankenfield et al., 2005):

• Men: (10 × kg) + (6.25 × cm) - (5 × age) + 5
• Women: (10 × kg) + (6.25 × cm) - (5 × age) - 161

TDEE = BMR multiplied by an activity factor, ranging from 1.2 (sedentary) to 1.9 (training twice daily).

Macros

Protein targets follow the ISSN position stand (Jäger et al., 2017), adjusted for goal and training focus. Fat loss raises protein to around 2.0–2.4 g/kg to protect muscle. Strength athletes land between 1.6–2.2 g/kg depending on phase.

Carbohydrate targets come from the ACSM/AND/DC joint position (Thomas et al., 2016) and scale with training volume. Endurance athletes need significantly more carbs than strength athletes at the same body weight.

Fat fills the remaining calories after protein and carbs are set, with a floor at 0.8 g/kg to support hormone function.

Sources: Mifflin et al. (1990) Am J Clin Nutr; Jäger et al. (2017) JISSN; Thomas et al. (2016) Med Sci Sports Exerc.