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Macro calculator.
A real starting point — not a quiz, not a sign-up wall. Drop your stats, get calories + a protein/fat/carb split tuned to your goal. Uses Mifflin-St Jeor for BMR, then an activity multiplier and a modest goal adjustment (no crash deficits, no extreme surpluses).
These numbers get you in the ballpark. The 10% nobody talks about is adjusting them weekly against your actual data — that's the coaching part.
years
ft
in
lbs
Updates live as you change inputs
Your targets
2198
calories / day · Fat loss
Protein
198g
36%
Carbs
190g
34%
Fat
72g
29%
BMR1773 kcal
Maintenance (TDEE)2748 kcal
Protein1.10 g/lb
Fat0.4 g/lb
How this works
- BMR uses the Mifflin-St Jeor equation — the most accurate widely-used formula for estimating basal metabolic rate.
- TDEE multiplies BMR by an activity factor (1.2 sedentary → 1.9 athlete).
- Goal calories apply a moderate ±10 – 20% adjustment. No crash deficits, no extreme surpluses — these are sustainable starting points.
- Protein is 1.0 g/lb body weight (1.1 g/lb on a cut). Fat is 0.4 g/lb. Carbs fill the rest of the calorie target.
- Adjust weekly. The number you start with is rarely the number you stay on. Re-check every 2 – 4 weeks against actual weight trend.