Profile
Age
Sex
Height
Weight
Activity level
Goal
Energy
BMR (Mifflin-St Jeor)
1,788kcal
Calories your body burns at complete rest
TDEE
2,771kcal
BMR × 1.55 (moderately active)
Target intake
2,771kcal
Maintain at TDEE
Macro Split
Protein 26%Carbs 49%Fat 25%
Protein
180g
722 kcal
2.2 g / kg bodyweight
Carbs
339g
1356 kcal
Remaining calories
Fat
77g
693 kcal
≥ 25% of target kcal
Protein is anchored at 2.2 g per kg of bodyweight (≈ 1 g per pound) — the upper end of the evidence-based range for athletes and anyone in an energy deficit. Fat is set to at least 25 % of target calories with a floor of 0.6 g/kg to protect hormone production. Carbs absorb the remainder.
For informational purposes only. Calorie and macro targets are estimates based on population formulas and your reported activity level — actual energy expenditure varies. Track real-world outcomes over 2–3 weeks and adjust accordingly. Consult a registered dietitian or healthcare professional before making significant changes to your diet.