Calorie & Macro Calculator

Calculate daily calories and macros with Mifflin-St Jeor. Goals: maintain, lose, or gain weight.

Balanced Keto Bulk Cut

How to Use

  1. Enter age, gender, weight, height, and activity.
  2. Choose your goal.
  3. View daily calories, macro grams, and charts.

Mifflin-St Jeor calorie calculation

BMR = calories at rest. TDEE = BMR × activity. Goal adjusts calories (cut ≈ −20%, bulk ≈ +15%). Macro grams = calorie share ÷ 4 (protein/carbs) or ÷ 9 (fat).

Keto uses a high-fat / very-low-carb split. Cut raises protein share. Bulk raises carbs for training fuel.

Frequently Asked Questions

What formula is used?
Mifflin-St Jeor for BMR, multiplied by activity level for TDEE. Macros adjust for your goal and diet style.
What is a calorie deficit for cutting?
A common starting point is TDEE minus ~20%. Adjust based on weekly progress.
Why does the pie look similar when I only change weight?
Macro percentages stay the same for a diet style (e.g. cut = 40/30/30). Absolute grams change — the bar chart shows that. Switch keto/bulk/cut to change the pie split.

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