Evidence-based nutrition
Muscle
Macro Calculator
Calories & macros for your specific goal.
Mifflin-St Jeor + ISSN / ACSM guidelines. Imperial units.
Your goal
Please fill in age, height, and weight before calculating.
Your results
BMR (at complete rest)
—kcal
Target daily calories
—kcal
—
Macro split (drag to adjust)
Daily macro totals
Carbohydrate breakdown
Total carbs
—g
100% of your carb target
Fiber
—g
14g per 1,000 kcal (USDA/Mayo)
Net carbs
—g
Total minus fiber
Added sugar limit
—g
AHA max
Starchy/complex
—g
~60% of net — rice, oats, potatoes
Fruit/veg sugars
—g
~40% of net — whole-food sources