Macro Calculator
The Mifflin-St Jeor formula adjusted for activity level. No sign-up, no data sent anywhere.
Your target
—
kcal per day
Fill in five fields in the form — your target and macros will appear here.
- Age, years
- Height, cm
- Weight, kg
- Activity
- Goal
The formula's margin of error is about 10%. It's a starting point — your real target becomes clear after 2–3 weeks of tracking.
What to do with these numbers next
The target is a starting benchmark. The real one becomes clear after 2–3 weeks: if the weight hasn’t moved in seven days, cut 100–150 kcal, not half your diet.
Keep protein a priority: it preserves muscle in a deficit and satisfies better.
Questions about the calculation
The margin of error is about 10%. That's normal — the calculator gives you a starting point, then we adjust based on how your weight actually moves.
For the first two weeks, yes — to see your real portion sizes. After that, most people switch to eyeballing it.
The calculation uses 1.8 g per kilogram of body weight, or 2 g for muscle gain. If you have kidney disease, your target should be set by a doctor.
Book your first session
Pick a service, date and time. I'll confirm the booking the same day.
- Format
- Zoom, Telegram, or in person in Brussels
- Duration
- 40 minutes
- Payment
- after confirmation