Get protein, carb and fat targets built around your body and your goal.
First the calculator finds your resting burn with the Mifflin St Jeor equation, the most reliable everyday formula, then scales it by your activity to get your daily calories. From there it sets your goal calories, then splits them into protein, fat and carbs.
Protein is anchored to your bodyweight to protect muscle, higher on a cut and a little lower when building. Fat is set as a share of your calories to keep hormones healthy, and the rest goes to carbs to fuel training. These are strong starting targets, not rigid rules, so adjust after a couple of weeks based on the scale and the mirror.
Prioritise protein first, then calories, then let fat and carbs flex to your preference. Weigh yourself over weeks rather than days, and if progress stalls for two weeks, nudge calories by a small amount rather than slashing them. Consistency beats precision every time.
Your calories come from the Mifflin St Jeor equation scaled by activity. Protein is set per kilogram of bodyweight, fat as a quarter of calories, and the rest as carbs, then shifted up or down for your goal.
Around two grams per kilogram of bodyweight for most lifters, a little higher when losing fat to protect muscle. This tool sets it automatically from your weight and goal.
They are a strong starting point based on proven formulas. Track your weight for two weeks, then adjust calories by a small amount if progress stalls, since real world needs vary.
