Basal Metabolic Rate
Your BMR is the energy your body burns at rest — breathing, circulation, cell repair. We calculate it with the Mifflin-St Jeor equation, the most accurate formula for the general population.
Free tool
Macro calculator.
Enter a few details and get your daily protein, carbs, and fat targets. Based on the Mifflin-St Jeor equation — the standard used by nutritionists and coaches worldwide.
How it works
The maths behind the numbers
Total Daily Energy Expenditure
TDEE is your BMR multiplied by an activity factor. A desk job gives 1.2x. Someone training six days a week uses 1.725x. This is your maintenance calorie level.
Goal adjustment
To lose fat, we subtract 500 calories (about 0.5 kg per week). To gain muscle, we add 300. The adjustment is deliberately conservative — aggressive cuts and bulks rarely stick.
Macro split
Protein is set at 2 g per kg of bodyweight — the standard for people who train. Fat is 25% of total calories. Carbs fill the rest. This split supports both performance and body composition.
Common questions
Before you track
Do I have to hit these numbers exactly?
No. Aim within 5–10% of each target. Consistency over weeks matters far more than precision on any single day. If you hit your protein and stay near your calorie target, you're doing it right.
Why is protein set so high?
Two grams per kilogram of bodyweight is the evidence-based range for people who train regularly. It preserves muscle during a cut, supports growth during a bulk, and keeps you fuller for longer. If you have kidney concerns, talk to a doctor before increasing protein.
Should I count macros or just calories?
Start with calories for the first two weeks. Once that feels natural, layer in macros. Most people find that hitting protein is the single biggest lever for body composition — the carb and fat split matters less.
How often should I recalculate?
Every 4–6 weeks, or whenever your weight changes by more than 2 kg. As you lose or gain weight, your maintenance calories shift. Recalculating keeps the targets honest.
Can I use this if I'm not training?
Yes. Set your activity level to Sedentary or Light. The protein target will be slightly higher than a non-trainer needs, but it won't hurt. If you're completely sedentary, you can drop protein to 1.6 g per kg.
Want a plan that fits?
Numbers are the start. Coaching is the rest.
Macros tell you what to eat. A coach tells you how, when, and why — and adjusts as you go. First session is free.