Macro Calculator

Your BMR is what your body burns at rest, from the Mifflin-St Jeor formula: 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. That is why it asks your sex and age. US heights and weights are converted first (1 in is 2.54 cm, 1 lb is 0.45359237 kg).

Your TDEE is what you burn in a day once activity is counted: BMR times 1.2 if you are mostly sitting, 1.375 for exercise 1 to 3 days a week, 1.55 for 3 to 5 days, 1.725 for 6 or 7 days, and 1.9 for very hard exercise every day or a physical job.

Your goal sets the calories: Lose is 20% under your TDEE, Keep is your TDEE, and Gain is 10% over it, for a slow, steady change.

The split shares those calories out. Balanced is 30% protein, 40% carbs and 30% fat; low carb is 30, 20 and 50; high protein is 40, 30 and 30. Custom takes your own percentages, which have to add up to 100. Protein and carbs have 4 kcal a gram and fat has 9, so 30% of 2,000 kcal is 150 g of protein or 67 g of fat.

Protein per kg divides your protein by your body weight. Most adults need at least 0.8 g per kg; active people often aim for 1.2 to 2. Above about 2.2 g per kg it says so, because more is rarely needed.

Two limits keep the suggestion safe. It never suggests less than 1,200 kcal a day for women or 1,500 for men, the usual floor for eating without medical support. And it never plans a deficit that would lose more than 1% of your weight a week.

This is not medical advice, and it is not meant for children, teens, pregnancy or breastfeeding. What you type is saved on this device so you can come back to it. Clear all empties it, and Undo brings it back.