Macro Calculator

Get your personalized daily calorie target and macronutrient breakdown based on the Mifflin-St Jeor equation. Enter your stats, activity level, and goal to see exactly how much protein, carbs, and fat to eat each day.

Uses the Mifflin-St Jeor equation, the most accurate for most people. Cut = 500 kcal deficit. Bulk = 300 kcal surplus. Macros: 30% protein, 40% carbs, 30% fat for most goals.