Calculate the optimal daily intake of protein, carbohydrates, and fat to reach your fitness goal. Based on the Mifflin-St Jeor equation and your Total Daily Energy Expenditure (TDEE).
Daily Calories
Protein
Carbs
Fat
TDEE (Maintenance)
This calculator provides estimates and is for informational purposes only. Consult a healthcare professional for medical advice.
How It Works
This calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE). Calories are adjusted based on your goal: −500 cal for cutting, +500 cal for bulking.
Macronutrient ratios are set to support your goal. For maintenance, a balanced 40/30/30 (carb/protein/fat) split is used. Cutting increases protein to 35% to preserve muscle mass, while bulking raises carbs to 45% to fuel training. Each gram of protein and carbs provides 4 calories; each gram of fat provides 9 calories.
Frequently Asked Questions
How much protein do I need to build muscle?
Research suggests 1.6–2.2 g of protein per kg of body weight for muscle building. This calculator's protein targets fall within that range for most people. Spread your protein intake evenly across 3-5 meals for optimal muscle protein synthesis.
Should I track macros or just calories?
Both matter. Calories determine weight change, but macros affect body composition, energy, and performance. Tracking macros ensures you get enough protein to preserve muscle and enough fat for hormone health, not just total calories.
Can I adjust the macro ratios?
Absolutely. The ratios used here are evidence-based starting points. Individual needs vary based on training style, food preferences, and metabolic response. Some people thrive on higher fat or higher carb approaches — experiment and adjust.