🍗 Macro Calculator
Mifflin-St Jeor BMR + activity multiplier + goal adjustment. Macros default to 1g protein/lb, 25% fat, rest carbs.
You
Age
Sex
Male
Female
Height
in (or cm if >100)
Weight
lb (or kg if <100)
Activity
Sedentary (desk job, no exercise)
Light (1-3 days/wk)
Moderate (3-5 days/wk)
High (6-7 days/wk hard)
Very high (twice/day or physical job)
Body fat % (optional, more accurate)
Goal
Aggressive cut (-25%)
Cut (-15%)
Maintain
Lean bulk (+10%)
Bulk (+20%)
Energy
BMR
—
TDEE (maintain)
—
Target calories
—
Weekly Δ weight
—
Macros (per day)
Protein
—
—
Carbs
—
—
Fat
—
—