Macro Calculator *Calories estimated with the Mifflin‑St Jeor equation* Female Male Age Weight (lb) Height (ft) Height (in) Activity level Sedentary Light (1‑3 workouts/wk) Moderate (3‑5) Very active (6+) Athlete / physical job Goal Recomp / Maintain Cut Bulk Protein target (g / lb) 0.7 — maintenance 0.8 — diet rec 1 — max muscle Calculate Daily Targets *Estimates only—adjust as needed*
