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Nutrition · Mifflin–St Jeor

Calories & Macros

Dial in daily calories and a protein/fat/carb split for your bodyweight and goal.

Sex

Age

yrs

Units

Height (ft)

Height (in)

Bodyweight

Activity

Goal

Daily target · Maintain

2,798kcal

At your TDEE · moderately active.

Energy budget

BMR (at rest)1,805 kcal

TDEE (maintenance)2,798 kcal

Target (maintain)2,798 kcal

Macro split

Protein

148g

21%

Carbs

377g

54%

Fat

78g

25%

Protein is anchored to bodyweight, fat to 25% of calories, and carbs fill the rest. Estimates, not medical advice.