nutrition
Macro Calculator
Manual calories override the selected goal for macro targets.
BMR
TDEE
Macro calories
Protein
176g
704 calories
Fat
76g
688 calories
Carbs
340g
1358 calories
Calculate protein, fat, and carb targets from calories and bodyweight. Use manual calories or goal-based TDEE numbers with no signup.
How the calorie estimate works
BMR uses Mifflin-St Jeor. TDEE multiplies BMR by an activity factor, then goal calories add a practical deficit or surplus. Treat the result as a starting target and adjust after two weeks of scale trend data. This is a planning estimate, not medical advice.
Related calculators
Training guidesTDEE Calculator
Estimate daily maintenance calories with Mifflin-St Jeor, activity factors, and goal adjustments. Supports kg/cm and lb/ft-in inputs.
BMR Calculator
Calculate basal metabolic rate with the Mifflin-St Jeor equation, then see how activity changes BMR into an estimated maintenance intake.
Protein Intake Calculator
Find a practical daily protein target for strength training, cutting, maintaining, or gaining muscle, with kg and lb inputs supported.
Calorie Deficit Calculator
Convert weekly fat-loss targets into a daily calorie deficit and target intake. Supports kg/week or lb/week with clear macro estimates.
Questions lifters ask
How should I use the Macro Calculator? +
Use the output as a starting estimate, track actual bodyweight and performance for two weeks, then adjust based on trend data.
Is this medical advice? +
No. These calculators are for general training planning. Work with a qualified professional if you have medical conditions or disordered eating history.