Macro Calculator
Estimate your daily macronutrient targets (protein, carbohydrates, fat) based on BMR, activity and goal.
How to use
Enter details; results are estimates.
Formula
BMR (Mifflin) × activity factor ± goal adjustment; protein ~2g/kg, fat ~25% calories.
Examples
- Male, 30, 70kg, 175cm, moderate, maintain → ~2,400 kcal, ~140g P, ~250g C, ~65g F
Important notes
Estimate; not personalized nutrition advice.
Frequently asked questions
What ratio is used?
High protein (~2g/kg), ~25% fat, remainder carbs.