Calculate calories + macros in under 60 seconds.
Based on your goal to maintain weight
BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation, considered one of the most accurate formulas for estimating resting energy expenditure.
TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to estimate total calories burned per day.
Macros are distributed based on NASM (National Academy of Sports Medicine) guidelines: protein at 1.0-2.2 g/kg based on activity, fat at 20-35% of calories (minimum 1.0 g/kg), and carbs at 45-65% of calories.