recovery · Interactive tool
Macro Calculator for Athletes
TDEE + protein/carb/fat split tailored to your goal (Mifflin–St Jeor).
Interactive Tool
Macro Calculator for Athletes
TDEE + macronutrient split tailored to your goal. Uses Mifflin–St Jeor BMR and activity multipliers.
BMR
1699 kcal
TDEE
2633 kcal
Target intake
2633 kcal
Protein
135g
1.8g per kg
Carbs
346g
4.6g per kg
Fat
79g
1.1g per kg
These are starting points. Track 2–3 weeks and adjust intake by ±200 kcal based on actual weight trend. Protein is fixed by goal; remaining calories split fat (25–30%) and carbs.
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