Less guesswork. More understanding.
Macro calculator
Turn your calorie estimate into a simple protein, carbohydrate and fat split.
Your estimate
1,927.1kcal
Suggested daily calorie target
- Calories
- 1,927.1kcal
- Protein
- 120.4g
- Carbs
- 216.8g
- Fat
- 64.2g
Maintenance target = TDEE.
General estimates for adults aged 20–100, not medical advice. These tools are not intended for pregnancy, breastfeeding, children, or clinical nutrition planning.
How this calculator works
Mifflin–St Jeor estimates resting energy: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + a sex coefficient (+5 male, −161 female). This estimate is commonly used as BMR in calorie calculators.
TDEE = BMR × activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, or 1.725 active. Activity factors are planning approximations, not measured expenditure.
The goal target uses TDEE × 0.85 for loss, × 1 for maintenance, or × 1.10 for gain. These match the existing Megrami iOS assumptions.
The macro split matches Megrami iOS: 25% of calories from protein, 45% from carbohydrates and 30% from fat. Protein/carbs use 4 kcal/g and fat 9 kcal/g. This is one general planning split, not an optimal prescription for everyone.
Source: Mifflin et al., 1990, resting energy expenditure equation