Macro calculator

Answer a few questions for a starting recommendation — with the math shown. You can override any number; every ratio is supported, and your plan re-derives as your weight changes.

Sex

Age

Height (ft)

Height (in)

Weight (lb)

Body fat %

Optional — enables lean-mass math (Katch–McArdle)

Activity

Goal

Pace

High-protein strategy (muscle retention / satiety)

Daily target

2,207kcal/day

BMR 1,780 · TDEE 2,759

37%
Protein · 201.4g: 34%
Carbs · 184.8g: 30%
Fat · 73.6g

The math

· BMR 1780 kcal (Mifflin–St Jeor).
· TDEE 2759 kcal (BMR × 1.55 activity).
· 20% deficit for weight loss.
· Protein 201.4 g (2.4 g/kg body weight).

Saved to your profile — assembly, planning, and generation use them.