Free tool
Calorie & macro calculator.
Quick estimates based on the Mifflin-St Jeor equation. Use these as a starting point — your real numbers should be tuned to how you respond.
Your inputs
Your daily target
2,423kcal/day
BMR 1763 · TDEE 2423
Protein
164g
Carbs
291g
Fat
67g
How to actually use this
- · Eat your protein number daily — non-negotiable.
- · Hit calories within ±100 kcal, 5–6 days/week.
- · Reassess every 2 weeks based on body & energy.
- · If progress stalls 3 weeks in a row, drop 100 kcal.
Want a plan around these numbers?