Body Metrics & Parameters
Mifflin-St JeorCalorie Target
Daily Energy Goal
2678 kcal
Maintenance Mode
BMR (Resting)
1728 kcal
TDEE (Maintenance)
2678 kcal
Recommended Macros (30/40/30)
Protein
201g
803 kcal
Carbs
268g
1071 kcal
Fats
89g
803 kcal
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Engineered for Modern Developers
Mifflin-St Jeor Formula
Uses the gold-standard scientific equation for estimating resting metabolic rate.
Activity Multipliers
Factors in your exact weekly exercise volume and daily non-exercise activity (NEAT).
Macronutrient Breakdown
Generates optimal protein, carbohydrate, and dietary fat grams tailored to your fitness goal.
Goal Calibration
Adjusts target intake dynamically for safe fat loss, lean bulking, or body recomposition.
Knowledge Base
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to sustain vital organ function. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily movement, digestion, and exercise.
Clinical studies show the Mifflin-St Jeor equation is the most accurate predictive equation for estimating resting metabolic rate in healthy adults, typically within 10% of indirect calorimetry measurements.
For general fitness and weight management, a balanced split of 30% protein, 40% carbohydrates, and 30% fats is widely recommended. Higher protein splits (35-40%) are beneficial during aggressive calorie deficits to preserve lean muscle mass.
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