Macro Calculator (Proteins, Fats, and Carbs)

 

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR)—the number of calories your body burns at rest.

Your Total Daily Energy Expenditure (TDEE) is calculated by adjusting the BMR based on your activity level.

TDEE represents the total calories needed daily to maintain your current weight.

 

“Goals” Explained

• Weight Loss: Aims for a caloric deficit to promote fat loss while preserving muscle mass. Macro ratio: 40% protein, 30% carbs, 30% fats.
• Maintenance: Balances calorie intake to maintain current weight. Macro ratio: 30% protein, 40% carbs, 30% fats.
• Muscle Gain: Encourages a caloric surplus to support muscle growth and recovery. Macro ratio: 30% protein, 50% carbs, 20% fats.