The Macro Calculator will help you quickly estimate daily calorie and macronutrient targets (protein, carbohydrate, fat) based on your personal details and training goals. It uses the Mifflin–St Jeor equation for metabolic rate, then adjusts for activity and goals.
How to Use
• Enter your basic information (units, sex, age, height, weight).
• Select your activity level and goal. (Optional)
• Check “Advanced Mode” to refine with body fat % or custom macro split.
• Adjust the protein slider if needed.
• Press Calculate. Review your calorie and macro targets in the results table.
AMSC Macro Calculator
Fast setup for accurate TDEE using Mifflin–St Jeor.
Basics
Show advanced options
Protein Target
Set protein by g/kg BW. Default adapts to goal; adjust as you like.
Guidelines
- Protein: 1.6–2.4 g/kg supports strength & lean mass; push higher end in a deficit.
- Carbs: Scale with training volume and intensity.
- Fats: 0.6–1.0 g/kg typically works; don’t go excessively low long-term.
Educational only. Not medical or nutrition advice.
Your Results
Calories and macro targets update from your inputs.
Calories/day: —
| Macro | Grams/day | % Calories | g/kg BW |
|---|---|---|---|
| Enter your details then press Calculate. | |||
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JOEY WRIGHT
Former Adelaide 36ers Head Coach
