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Macro Calculator
Get your daily calorie, protein, carb, and fat targets using the Mifflin-St Jeor formula — the same calculation YourAiFood uses to build real meal plans.
About you
Your goal
🔢 Example daily targets
Based on placeholder stats — enter your own above for a personalised target.
2133 kcal
Calories
135 g
Protein
265 g
Carbs
59 g
Fat
BMR 1699 kcal · maintenance (TDEE) 2633 kcal, based on the Mifflin-St Jeor formula. Fat is set to 25% of calories, carbs fill the rest — a common, general-purpose split.
Turn these targets into a complete weekly meal plan.
Recipes, a grocery list, and calculated macros per meal — built by AI around your 2133 kcal and 135g protein targets.
Build my weekly plan →This calculator gives a general estimate and is not medical or dietary advice. Privacy policy.