Macros & TBM Calculator
Discover your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE) and the exact macronutrient distribution to cut or bulk healthily.
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Body Baseline
Activity & Response
Main Reading
Estimates use Mifflin-St Jeor, Harris-Benedict and Cunningham equations with WHO activity multipliers. Not medical advice — consult a registered dietitian or physician before changing your diet.
Advanced Analysis
This tool organizes estimates for adults and does not replace clinical guidance or individual dietary prescription.
§ How to use
How to calculate your macros (protein, carbs, fat)
Find how many grams of each macronutrient you need per day for your goal.
Enter your personal data
Age, sex, weight, height — used in the Mifflin-St Jeor formula (the most accurate).
Pick your activity level
Sedentary, light, moderate, active, athlete. This sets your TDEE (total daily energy expenditure).
Choose your goal
Lose weight (500 kcal deficit), maintain, or gain muscle (300-500 kcal surplus).
Set the macro split
Balanced default: 30% protein / 40% carbs / 30% fat. Customize if you follow a specific protocol.
Read grams and calories per macro
Result in g/day. Use an app like MyFitnessPal to hit these targets.
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