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🥛 Calorie & Macro Estimator
Estimated daily calories and macros
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About the Calorie & Macro Estimator
Estimate your daily calorie needs and a rough macronutrient split based on your age, weight, height and activity level. Useful as a starting point for tracking, weight goals or meal planning.
These are estimates, not medical advice. Adjust as you learn how your body responds over a few weeks.
How it works
- Enter age, sex, height and weight.
- Pick your activity level.
- Read the estimated daily calories and macro breakdown.
What you'll learn
- How basal metabolic rate (BMR) is calculated.
- How activity level adjusts daily needs.
- What protein, carb and fat splits typically look like.
FAQs
- Which formula is used?
- The Mifflin-St Jeor equation, which is the current standard for estimating BMR.
- How accurate is the estimate?
- Within about 10 percent for most people. Track for two weeks and adjust based on actual results.
Disclaimer: Estimates only. Not medical or nutritional advice.