▶CALORIE.CALC

MACRO CALCULATOR

Punch in your stats and get your daily calorie target and macro split — whether you're bulking, cutting, or holding steady. Metric units in, results live as you type.

▶YOUR STATS

BMR basis

Picks which metabolic equation to use — not a gender field, not stored. “Prefer not to say” averages both.

Age (years)

Weight (kg)

Height (cm)

Activity level

Adjustment (%)

Positive = surplus (bulk), negative = deficit (cut), 0 = maintain.

Body type

BMR via the Mifflin-St Jeor equation; activity factor, surplus & macro split per the Iron Bull 6-step method. Rough estimates — the somatotype macro split is rule-of-thumb, not validated science.

▶RESULTS

Basal Metabolic Rate (BMR)	—
Total Daily Energy (TDEE)	—
New daily caloric intake	—
Carbs	—
Protein	—
Fat	—

HIT YOUR MACROS BULK or CUT MADE w/ NOTEPAD