Macros

You pick a split. Grams use 4 kcal/g for protein and carbs and 9 kcal/g for fat. It does not adjust for body weight or training load.

Daily calories

kcal

Split

Protein

165 g

Carbs

220 g

Fat

73 g

Recent on this tool

This list is the copy in this browser. Click a result to reopen those fields. The server copy sits behind the site owner's PIN.

No results yet. Use a calculator — the first reading appears here.

An educational estimate. Not medical, tax or credit advice.

Basal metabolic rate from Mifflin–St Jeor, then a TDEE estimate from activity.

Weeks to a target weight from a daily surplus or deficit, at 7700 kcal per kilogram.

The US Navy circumference method. A tape-measure estimate, not a DEXA scan.

A litres-per-day estimate from body weight and activity minutes.

Estimate a one-rep max from a set you already lifted, using Epley.

Daily protein from kilograms and grams per kilogram.