Free Tool
Macro Calculator
Built on the Mifflin–St Jeor equation. Conservative, sustainable, and the same starting point I use with every coaching client.
Daily target
2,211
calories per day
Protein
163g
29%
Carbs
241g
44%
Fat
66g
27%
BMR1,783 kcal
TDEE (maintenance)2,763 kcal
Want these dialed in for your body?
Calculators are starting points. Real coaching adjusts the numbers as your body responds.
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