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Recipes Diet

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Macro Calculator

Your maintenance calories, BMI and a macro split you can cook against — computed on this page, stored nowhere.

Fill in age, height and weight — the numbers update as you type.

How the numbers are computed

BMR uses the Mifflin-St Jeor equation — the formula recommended for healthy adults by the Academy of Nutrition and Dietetics. TDEE multiplies it by a standard activity factor, and the fat-loss and muscle-gain targets adjust it by a sustainable −20% and +10%.

Macro grams are your target calories split by your diet’s profile, at 4 kcal per gram of protein and carbs and 9 kcal per gram of fat. Every recipe on the site carries computed macros, so you can cook straight against your split.

The honest limits

These figures are estimates for healthy adults, not medical advice. BMI reads muscle as mass, so athletic builds score high; equations estimate averages, and your real maintenance can sit a few percent either side.

Talk to your doctor before large changes — especially with any medical condition, while pregnant, or with a history of disordered eating. Full detail on the disclaimer page.