Energy & Macro Goal
Unit System
Imperial (lbs, in)
Metric (kg, cm)
Gender
Male
Female
Age (years)
Daily Activity Level
Sedentary (Little/No Exercise)
Light (1-3 times/week exercise)
Moderate (3-5 times/week exercise)
High (6-7 times/week heavy exercise)
Extreme (Very heavy exercise or physical job)
Your Goal
Maintain Current Weight
Slow Weight Loss (-250 Cal/day)
Moderate Weight Loss (-500 Cal/day)
Slow Muscle Gain (+250 Cal/day)
Moderate Muscle Gain (+500 Cal/day)
Calculate Macros
Your Estimated Daily Calorie Goal
(Your TDEE adjusted for your goal)
Optimal Macro Breakdown (Grams)
*Calculations use the Mifflin-St Jeor BMR equation. Macro percentages are general suggestions for fitness goals (Protein 30%, Fat 25%, Carbs 45%). Consult a professional for personalized plans.
