Macro Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and ideal macronutrients using the Mifflin-St Jeor formula.
How this calculator works
BMR (Mifflin-St Jeor)
Basal Metabolic Rate — calories needed at complete rest.
Male: (10×W) + (6.25×H) − (5×A) + 5 Female: (10×W) + (6.25×H) − (5×A) − 161 TDEE
Total Daily Energy Expenditure = BMR × activity multiplier (1.2 to 1.9).
Macros
Protein: 1.8g/kg body weight. Fat: 25% of calories. Carbs: remaining calories.