Code Flick TechnologiesToolscodeftech.com

Calorie & Macro Calculator

Calculate basal metabolic rate (Mifflin–St Jeor), total daily energy expenditure for various activity levels, and macro targets for cutting / maintenance / bulking goals.

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Sex
Goal
1649 kcal
BMR
2556 kcal
TDEE
2556 kcal
Daily target
140 g
Protein
71 g
Fat
339 g
Carbs

How to use

  1. 1
    Set sex, age, height, weight
    Used for the Mifflin–St Jeor BMR formula.
  2. 2
    Pick activity level
    Multiplies BMR to estimate total daily expenditure.
  3. 3
    Pick a goal
    Cut/maintain/bulk shifts the target by ±500/0/+300 kcal.

FAQ

How are macros split?
Protein is set to 2g/kg of body weight, fat to 25% of total calories, carbs fill the remainder. Common starting point — adjust to your training preference.

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