Macro & Calorie Calculator
Calculate your TDEE, calorie targets, and macro breakdown based on your stats and goals.
Disclaimer
This tool is for education and research only and is not medical advice; results differ from person to person, so check every figure and talk to a healthcare professional before you act on anything here.
These figures are estimates from the Mifflin-St Jeor equation (or your lean mass, when you enter a body fat %). Use them as a starting point and adjust after 2 to 3 weeks of real results.
Gender
Height
If you know it, your BMR is worked out from your lean mass, which is more accurate for lean or very muscular people.
Activity Level
Goal