Macros Calculator

Estimate Macros with transparent assumptions.

Choose a nutrition goalEstimate maintenance, gradual loss, or gradual gain.

3 options

GenderBMR estimation formula

Weight

Height

Age

years

Activity

factor

Carbohydrate share

Protein per kg

g/kg

Fat share

DAILY MACRO PLAN2594 kcal/day

Mifflin–St Jeor BMR × activity with maintenance adjustment. Educational estimate only; not medical advice.

Estimate based on the values shown

Formula checkedMifflin–St Jeor or Katch–McArdle BMR, activity expenditure, goal adjustment, and nutrient allocation.

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