Macro and calorie calculator
Calculate your daily calories and macros for hybrid training: Mifflin-St Jeor maintenance, then protein, carbs and fat set for losing fat, maintaining or building muscle. Free calculator in kg or lb.
Your maintenance calories, then the protein, carbs and fat to hit them, built around training rather than around a percentage chart.
Example: 80 kg, 180 cm, 30 years old, training five days a week
- Resting metabolic rate: 1780 kcal
- Maintenance (TDEE): 2759 kcal
- Protein: 144 g (21%)
- Carbs: 353 g (51%)
- Fat: 86 g (28%)
Protein is set at 1.8 g per kg of bodyweight. Per kilogram rather than as a share of calories, so a deficit raises it instead of quietly cutting it.
These are estimates, not measurements. Eat them for two weeks, watch the scale, and adjust from what your bodyweight actually does.