Macro Calculator
Estimate BMR/TDEE and protein/fat/carbs with Mifflin-St Jeor.
Input Data
Weight in kg.
Height in cm.
Age in years.
生理性別。
Activity coefficient.
Calorie goal.
Results
1,568
2,430
2,430
130
67
326
BMR 1568, TDEE 2430 kcal; protein 130g, fat 67g, carbs 326g.
At a glance:BMR by Mifflin-St Jeor: male = 10W + 6.25H − 5A + 5; female = 10W + 6.25H − 5A − 161. TDEE = BMR × activity; adjust ±500 kcal by goal. Protein 2.0 g/kg, fat 25% of calories, rest carbs.
Formula
BMR = 10·W + 6.25·H − 5·A + s (male s=+5, female s=−161).
TDEE = BMR × activity.
Protein = 2.0·W g; fat = 25%·kcal/9; carbs = (kcal − protein·4 − fat·9)/4.
How to Use
- Enter weight, height, age, sex, activity and goal.
- The tool returns BMR, TDEE, target kcal and macros in grams.
Case Studies
Male 65kg/170cm/30y/moderate/maintain → BMR 1568, TDEE 2430
BMR = 650+1062.5−150+5 = 1567.5; TDEE ≈ 2430.
FAQ
Protein 2.0 ok?
Active adults 1.6–2.2 g/kg; trainees take the higher end.
Lose 500 kcal?
About 0.5 kg/week; adjust as needed.
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References
Content reviewed by the Calculatorism editorial team. Results are for reference only; please refer to the relevant authorities for the official figures.