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Calories, Macros & Micros

Choose your goal and units. We estimate calories from BMR (Mifflin–St Jeor) and activity. Macros scale with bodyweight; micros show baseline WHO-aligned targets.

Your Details

Desired fat loss rate (kg/week)

1 lb/week ≈ 500 kcal/day deficit — 0.5 kg/week ≈ 550 kcal/day deficit

Results

BMR (Mifflin–St Jeor)

1649 kcal/day

Activity Calories

907 kcal/day

TDEE (based on activity)

2556 kcal/day

Calorie Deficit

1100 kcal/day

Target Calories

1456 kcal/day

Macros (per day)

Protein: 140 g • Fat: 56 g • Carbs: 98 g

Micros (baseline targets)

  • Fiber: ≥ 25 g/day
  • Sodium: ≤ 2,000 mg/day
  • Potassium: ≥ 3,500 mg/day
  • Calcium: ~1,000 mg/day
  • Iron: 8–18 mg/day (sex/age dependent)
  • Vitamin C: ≥ 45 mg/day
  • Folate: ≥ 400 µg/day
  • Vitamin D: ~10 µg (400 IU)/day; consider sunlight and clinical advice

How calories, macros and micros work together

We calculate calories from BMR using the Mifflin–St Jeor equation and apply activity multipliers to estimate TDEE. For fat loss, a sustainable deficit of 10–20% is common; for muscle gain, a modest surplus supports progress with minimal fat gain. Macros are split with higher protein for recovery and satiety. Micronutrient targets are baseline recommendations; individual needs vary.

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References

  • Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990;51(2):241–247. PubMed
  • FAO/WHO/UNU Human Energy Requirements (2001) – PAL factors. FAO/WHO/UNU
  • WHO sodium and potassium intake: guideline. WHO