Calculator

Macro calculator

A starting point for your daily calories and macros. It uses the Mifflin-St Jeor equation for your energy needs, then sets protein, fat, and carbs for your goal. Your real numbers come from tracking — this just gives you somewhere to begin.

Daily target

—cal

Enter your details to calculate

Protein— g

Fat— g

Carbs— g

Formulas are averages — two people with the same stats can have real maintenance calories a few hundred apart. Fit Phase skips the guessing: it calibrates your target from your own logged intake and weight trend, then adjusts it weekly. Join the waitlist →

Calories use the Mifflin-St Jeor equation × an activity multiplier. Cut = −20%, lean bulk = +10%. Protein is set to 1 g per lb of body weight; fat is the higher of 0.35 g per lb of body weight or 25% of calories, so it never dips too low on a cut; carbs fill the remainder. This matches how the Fit Phase app splits macros (the app refines protein to your lean mass once it knows your body fat). Educational estimate, not medical or nutritional advice.