Free tool
Macro & TDEE calculator
Maintenance calories and daily protein, carbs and fat in under a minute. The same math coaches use, with the reasoning shown. No sign-up.
DAILY TARGET
2,760kcal
- BMR
- 1,780 kcal
- Maintenance (TDEE)
- 2,759 kcal
| Macro | Per day | Per meal (4) |
|---|---|---|
| Protein | 160 g23% | 40 g |
| Carbs | 357 g52% | 89 g |
| Fat | 77 g25% | 19 g |
An estimate, not a prescription. Run it for 2 to 3 weeks, watch the weight trend and adjust. Not suitable during pregnancy or for anyone with a medical condition or a history of disordered eating without professional support.
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How it works
The math, in plain English.
Mifflin-St Jeor for BMR, an activity multiplier for maintenance, a goal adjustment, then protein and fat first and carbs last.
Which formula does this use?
Mifflin-St Jeor for resting energy (BMR): 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 for men or −161 for women. It's the equation most often recommended for healthy adults. We multiply BMR by an activity factor (1.2 to 1.9) to estimate maintenance, then adjust for your goal.
How much protein should I pick?
1.6 g/kg covers most people building muscle. 2.0 to 2.2 g/kg is a common choice for lifters, and higher intakes can help hold on to muscle in a hard cut. If you carry a lot of body fat, base it on goal weight instead.
Why are carbs “whatever's left”?
Protein is set from bodyweight and fat from a share of calories, so carbs fill the rest. That keeps protein steady when calories change and puts the energy where training needs it.
The number feels off. What now?
Every equation is an estimate. Eat at the target for 2 to 3 weeks, track your weight trend (not single weigh-ins), and adjust by 100 to 200 kcal at a time. That's what a good coach does.