Macro Calculator
Uses Mifflin–St Jeor for BMR → activity factor → goal calories → macros.
Basics
Sex
Body Stats
Activity
Activity Level
Calories
Calorie Goal
Macro Tuning
Protein Target
g/lb
Fat %
Results
Calories
BMR
1376
TDEE
2133
Target
2133
| Macro | Grams | Calories | % |
|---|---|---|---|
| Protein | 135 g | 540 | 25% |
| Carbs | 265 g | 1060 | 50% |
| Fat | 59 g | 533 | 25% |
| Total | — | 2133 | 100% |
Protein set to 0.9 g/lb, fat set to 25% of calories; carbs fill the remainder.
Macro Split (by calories)
Calories are used for the pie chart to reflect true energy distribution.
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