Macro Calculator
Estimate maintenance calories and a goal target, then split protein, fat, and carbohydrates using transparent assumptions. Starting point only — adjust from real-world progress.
Inputs
Macro estimate
Daily calorie target
2,759 kcal
Mifflin-St Jeor based estimate
BMR
1,780 kcal
TDEE (maintenance)
2,759 kcal
Protein
144 g
1.8 g/kg
Fat
77 g
Carbohydrates
373 g
Estimates are not medical advice. Adjust based on progress and professional guidance.
Calories, macros, and what to adjust
This calculator uses Mifflin-St Jeor for BMR, multiplies by activity level for maintenance calories, then applies a modest surplus or deficit for your goal. Protein is set relative to body weight; fat takes about a quarter of calories; carbohydrates fill the remainder.
Protein supports muscle retention and satiety. Fats support hormones and food quality. Carbohydrates fuel training. Exact gram targets still need iteration based on adherence, performance, and weekly averages — not one perfect day.
A safety floor prevents obviously low calorie targets. Even so, these numbers are estimates and not medical advice.
Targets matter more when they are tracked
ReGains helps coaches and clients keep nutrition and training context together so check-ins can respond to what is actually happening, not just a static spreadsheet.
Start using ReGainsRelated tools
FAQ
Which formula is used?
Mifflin-St Jeor for BMR, standard activity multipliers for TDEE, then goal adjustments with protein based on body weight.
Why is there a calorie floor?
Aggressive deficits can produce unsafe targets. The calculator applies a conservative floor and flags when it was used.