Macro Calculator

Calculate Your Macros

Moderate exercise 3-5 times/week
Balanced macros for weight maintenance

Your Results

BMR
1618
Base Metabolic Rate
TDEE
2507
Total Daily Energy
Target
2507
Daily Goal

Calories Breakdown

Macro Distribution

Protein
188g
752 calories
Carbs
251g
1003 calories
Fats
84g
752 calories

Recommendations for Maintenance

Balanced macros for weight maintenance

  • Balanced protein for muscle maintenance
  • Moderate carbs for energy
  • Healthy fats for satiety
  • Regular exercise routine
  • Consistent meal timing

Activity Level Details

Moderate exercise 3-5 times/week

Examples:

  • Jogging
  • Light sports
  • Moderate lifting