Precision Nutrition
Macro Calculator
Mifflin-St Jeor targets tailored to your body, activity and goals — fat loss, maintenance or clean bulk.
Precision Nutrition Calculator
Calculate Your Daily Calorie & Macro Target
Based on clinical Mifflin-St Jeor algorithms tailored to your body composition, energy expenditure, and wellness goals.
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Your Biometrics
Enter your exact metrics for personalized calculations.
One-tap presets set your goal & macro ratio together. Fine-tune below if needed.
Recommended Intake
Caloric Deficit
Target Daily Energy
1,561kcal / day
BMR: 1419 kcalTDEE: 1951 kcal
Protein (30%)117g468 kcal
Carbs (45%)176g704 kcal
Healthy Fats (25%)43g387 kcal
Macro Ratio Distribution100% Total
Key Coach Recommendations:
- Aim for 2.5 - 3.5 Liters of water daily to maintain metabolic efficiency.
- Distribute protein evenly across 3 to 4 meals (approx 29g per meal).
- Adjust intake based on weekly weight trends and biofeedback (sleep, energy, digestion).