Macro Calculator
Evidence-based calorie and macro targets. Mifflin-St Jeor BMR, goal-scaled protein (ISSN meta-analysis), 25% calories from fat, and carbs filling the rest.
Calories
cal/day
Protein
g/day
Carbs
g/day
Fat
g/day
BMR: 1,819 · TDEE: 2,819 · Target rounded to nearest 50.
How these macros are set
Calories come from your BMR (Mifflin-St Jeor) multiplied by activity, then adjusted for your goal — a 500-cal deficit for fat loss, +300 for a lean bulk, or maintenance at TDEE.
Protein scales by goal: 1.0 g/lb for fat loss and bulk (preserves or builds muscle), 0.8 g/lb for maintenance. The ISSN meta-analysis shows diminishing returns past 1 g/lb — more isn't harmful, just wasteful.
Fat sits at 25% of total calories — a clean default in the 20-30% evidence-based range.
Carbs fill the remaining calorie budget. This is where most of your training fuel comes from.
Text START to +1 (512) 737-7110 and your Threwline coach sets these targets for you in a 5-minute intake — then adjusts them as your body responds.
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