Free tool
Macro calculator: calories, protein, carbs & fat
Get your daily macros using the Mifflin–St Jeor equation. Tuned for cutting, maintaining or lean bulking — then turn the numbers into a real meal plan.
Your daily targets (cut)
2196 kcal
TDEE estimate: 2745 kcal
Protein
175g
Carbs
214g
Fat
71g
How the macro calculator works
We estimate your basal metabolic rate (BMR) with the Mifflin–St Jeor equation — the most accurate non-lab method — then multiply by an activity factor to get TDEE. From there we apply a 20% deficit (cut), maintenance (maintain) or 10% surplus (bulk). Protein scales with your bodyweight, fat covers hormones, carbs fill the rest.
Suggested macro split by goal
- • Cutting: 2.2g/kg protein, 0.9g/kg fat, carbs fill the rest.
- • Maintaining: 1.7g/kg protein, 0.9g/kg fat, carbs flex.
- • Lean bulking: 1.9g/kg protein, 0.9g/kg fat, big carbs.
Macro calculator FAQ
Which formula does this use?
Mifflin–St Jeor BMR × activity multiplier (1.2–1.9). The most-cited equation in nutrition research.
Do I have to weigh every meal?
Hit protein closely, hit calories roughly. ProteinPlan's meal plans pre-portion the work for you.