BMR & Macro Calculator
Calculate basal metabolic rate and daily macronutrient targets
BMR
1699 cal
Daily Calorie Target
2336 cal
Protein
175g
Carbs
234g
Fat
78g
Based on the Mifflin-St Jeor equation. An estimate — individual needs vary. Consult a doctor or dietitian for personalized guidance.
What is this tool?
Calculates your Basal Metabolic Rate (the calories your body burns at rest) and suggests a macronutrient breakdown (protein, carbs, fat) based on your goals.
How to use it
Enter your age, sex, height, weight, and activity level, and your estimated BMR, total daily calorie needs, and suggested macro split are calculated.
Activity level is the input people most commonly overestimate — being honest about how active you actually are (not how active you'd like to be) gives a meaningfully more accurate calorie estimate.
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