RF Macro Calculator

Step 1: Calculate BMR and TDEE (Mifflin–St Jeor). Step 2: Choose a goal (surplus/maintenance/deficit). Step 3: Set macros — Protein 0.8–1.3 g/lb, Fat 0.35–0.55 g/lb. Carbs auto‑fill.

Step 1 — BMR & TDEE

These multipliers are standard estimates; adjust if your wearable or weekly weight trends suggest otherwise.
Mifflin–St Jeor: BMR = 10×kg + 6.25×cm − 5×age + (male:+5 | female:−161).