BMR & Macro Calculator
Calculate basal metabolic rate and daily macronutrient targets
From a scan or calipers. Switches to Katch-McArdle.
Automatic: Mifflin-St Jeor, or Katch-McArdle when you enter body fat.
Formula used: Mifflin-St Jeor
BMR
1699 cal
Daily Calorie Target
2336 cal
Protein
175g
Carbs
234g
Fat
78g
Macro split used: 30% protein / 40% carbs / 30% fat of the calorie target (protein and carbs 4 cal per g, fat 9 cal per g). That is about 2.3 g of protein per kg of body weight. The split is a fixed starting point for each goal, not a prescription.
Based on the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr 1990;51(2):241-247). An estimate — individual needs vary. Consult a doctor or dietitian for personalized guidance.
How this was calculated
1. BMR (Mifflin-St Jeor)
10 x kg + 6.25 x cm - 5 x age + 5
Using weight (kg) = 75; height (cm) = 175; age = 30; sex = male
Result: 1698.8
2. Maintenance calories (BMR x activity)
BMR x activity factor
Using BMR = 1698.8; activity factor = 1.375
Result: 2335.8
BMR by formula
| Formula | BMR (cal/day) | With activity (cal/day) | Equation |
|---|---|---|---|
| Mifflin-St Jeor (used) | 1,699 | 2,336 | 10 x kg + 6.25 x cm - 5 x age + 5 |
| Harris-Benedict (revised 1984) | 1,763 | 2,424 | 88.362 + 13.397 x kg + 4.799 x cm - 5.677 x age |
Reading results never uses a trial use. Copying, saving or printing uses 1 per visit.
About BMR & Macro Calculator
Calculates your Basal Metabolic Rate (the calories your body burns at rest) and suggests a macronutrient breakdown (protein, carbs, fat) based on your goals.
Enter your age, sex, height, weight, and activity level, and your estimated BMR, total daily calorie needs, and suggested macro split are calculated. The default equation is Mifflin-St Jeor. If you know your body fat percentage, enter it to use Katch-McArdle, or pick Harris-Benedict from the formula list.
Activity level is the input people most commonly overestimate — being honest about how active you actually are (not how active you'd like to be) gives a meaningfully more accurate calorie estimate.
Watch: BMR & Macro Calculator in Action
- What input do people most commonly get wrong?
- Activity level — being honest about how active you actually are, not how active you'd like to be, gives a meaningfully more accurate calorie and macro estimate than an optimistic guess.
Next: Ideal Weight Calculator
See a reasonable target range
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