Overview

Distribute your daily calorie target across three macronutrients — carbohydrates, protein, and fat. This calculator uses the Mifflin-St Jeor equation to estimate BMR, multiplies by an activity factor to derive TDEE, and provides goal-specific macro ratios.

Formula

BMR (Mifflin-St Jeor):
Male: 10 × Weight(kg) + 6.25 × Height(cm) − 5 × Age + 5
Female: 10 × Weight(kg) + 6.25 × Height(cm) − 5 × Age − 161

TDEE = BMR × Activity Factor
Factors: Sedentary 1.2 / Light 1.375 / Moderate 1.55 / Active 1.725 / Very Active 1.9

Macro Calories: Carbs = 4 kcal/g, Protein = 4 kcal/g, Fat = 9 kcal/g

Common Ratios:
• Balanced: C 50% / P 25% / F 25%
• Muscle Gain: C 45% / P 30% / F 25%
• Low-Carb: C 25% / P 35% / F 40%
• Keto: C 5% / P 25% / F 70%

How to Use

1. 1Enter your gender, age, height, and weight.
2. 2Select your activity level.
3. 3Choose your goal (maintenance / bulk / cut).
4. 4Daily TDEE and grams of carbs, protein, and fat are calculated automatically.

Tips

• ✔For cutting subtract 300–500 kcal from TDEE; for bulking add 300–500 kcal.
• ✔Set protein first (1.6–2.2 g/kg body weight), then distribute the remainder between carbs and fat.
• ✔Carb cycling — varying carb intake on training vs. rest days — can be effective.
• ✔Never drop fat below 20% of total calories, as it is essential for hormone production.
• ✔Track weight and body composition changes every 2–4 weeks and adjust ratios accordingly.

FAQ