Built by Faction

Macro Calculator

Maintenance calories and a daily macro target dialed to your goal — built on the Mifflin-St Jeor method.

Sex

Units

Age

Weight (lb)

Height

Activity Level

Goal

Macro Split

Splits pulled straight from the macro ratio guide.

Fill in every field with valid numbers first.

BMR

—

cal/day at rest

TDEE

—

maintenance cal

Daily Target

—

cal for your goal

Daily macros — 40/30/30

Carbs

—g

— cal · —%

Protein

—g

— cal · —%

Fat

—g

— cal · —%

These numbers are a starting point, not a prescription. Track for 1–2 weeks, watch how your body responds, and adjust. Food quality matters as much as the numbers. For general education only — not a substitute for individualized medical or nutrition advice.

Built by Faction

Mifflin-St Jeor