Macro and calorie calculator
2,600 kcal/day
to maintain
BMR —Maintenance (TDEE) —
Across meals
Body fat & lean mass — optional
Tape-measure (U.S. Navy) method — uses the sex, height & weight you set above.
Relaxed: waist at the navel, neck below the larynx.
—% body fat
Fat mass —Lean mass —FFMI —
Estimates use the Mifflin-St Jeor equation and standard activity multipliers — a starting point, not medical or dietary advice. Track your weight for 2–3 weeks and adjust calories up or down by ~10% if you're not trending toward your goal. If you have a medical condition, are pregnant, or are under 18, talk to a professional first.
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