FITNESS TOOL
Macro Calculator
Start with BMR, multiply by an activity factor for TDEE, then cut 15% or bulk 10%. Protein is 1.8-2.0 g/kg, fat 25% of calories and carbs take the remainder, split across 3-5 meals. This is an estimate, not a dietetic prescription.
A Mifflin-St Jeor estimate, not a medical or dietetic prescription; consult a professional for pregnancy/lactation, eating disorders, kidney disease or diabetes.