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Macro Calculator

Create Account or Log In to access the "Create Plan" feature to auto-generate a Macro/Prep Plan and Contest Prep Approved Meal Plan tailored to meet your Macro goals.

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

Mifflin-St Jeor Equation
Mifflin = (10.m + 6.25h - 5.0a) + s
m is mass in kg, h is height in cm, a is age in years, s is +5 for males and -151 for females


Basal Metabolic Rate (BMR)

Sex:
Male
Female

Age: (1-100)

Weight: (lbs)

Height: (in)

Activity Level

Sedentary
Lightly Active
Moderately Active
Heavily Active
Athlete

Calorie Goal

Maintain Weight
Gain Weight
Lose Weight

Calorie Table

BMR:
Activity Factor:
Goal Factor:
Calorie Goal:

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