Nutrition Macro Calculator
Calculate daily calories, protein, carbs and fats based on your goal.
Based on the Mifflin-St Jeor formula, this calculator computes your Basal Metabolic Rate (BMR) and daily calorie needs. Ideal for personal trainers who want a quick macro estimate for clients.
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Frequently Asked Questions
What is BMR?
The Basal Metabolic Rate (BMR) is the calories your body needs at rest. It is multiplied by an activity factor to get your TDEE (total daily energy expenditure).
How much protein do I need?
This calculator uses 2g of protein per kg of body weight — a widely accepted value for active people and athletes.
Is the Mifflin-St Jeor formula reliable?
Yes. It is the most widely used formula for BMR calculation and is considered reasonably accurate for the general population.
How do I track client macros?
With FitMePlz you create nutrition plans with meals, calories and macros per client — and share them with a link.