Calorie & Macro Calculator

Calculate a client's daily calorie target and macro split from their stats, activity level, and goal.

Client name (optional)

?How this is calculated

BMR uses the Mifflin-St Jeor equation, the most validated formula available. TDEE multiplies BMR by an activity factor, then the goal adjustment sets the daily calorie target. Protein is set first at 1.0g per pound of bodyweight, fat is set as a percentage of total calories depending on diet approach, and carbohydrates fill the remaining calories.

Gender

Male

Female

Age (years)

Height (inches)

Weight (lbs)

Activity Level

Goal

Lose Fat

-500 kcal, about 1 lb/week loss

Lean Bulk

+250 kcal, slow gain, minimal fat

Build Muscle

+500 kcal, faster gain

Maintain

0 kcal, recomposition or rest phase

Diet Approach

High Carb

Traditional performance approach, best for most gym-goers and athletes

Moderate Carb

Balanced macros, good for recomposition and flexible dieters

2000

Daily Calorie Target

BMR (kcal/day)

TDEE (kcal/day)

Macro	Amount	Calories	% of Target
🥱Protein	-	-	-
🥑Fat	-	-	-
🍒Carbohydrates	-	-	-

Protein: 1.0g/lb bodyweight for muscle building and retention. Fat: High Carb 23% / Moderate Carb 33% of calories, floor is 20% for hormonal health. Carbohydrates: remaining calories after protein and fat, primary fuel for training.

Based on the Mifflin-St Jeor BMR equation. For educational and programming purposes, not a substitute for clinical nutritional advice.