Calculate your daily calorie target and macronutrient breakdown — protein, carbs, and fat — based on your body stats, activity level, and goal.
| Macro | Grams / day | Calories | % of total |
|---|---|---|---|
| Protein | 173 g | 692 kcal | 30% |
| Carbohydrates | 230 g | 920 kcal | 40% |
| Fat | 77 g | 693 kcal | 30% |
BMR uses the Mifflin-St Jeor equation. TDEE = BMR × activity factor. Macros are calculated from your target calories using the selected split.