Daily Calorie & Protein Intake Calculator
Scientific Mifflin-St Jeor TDEE & Gym Lifter Macro Targets
cm
kg
Target Daily Calories
2,241kcal/day
BMR: 1694 kcal • TDEE: 2541 kcal
Target Daily Protein
~144g/ day
Based on ~2g / kg bodyweight (130g – 158g optimal range)
Recommended Daily Macro Distribution
Protein
144g
~30%
Carbs
277g
~45%
Fats
62g
~25%
Why Protein & Calorie Balance Dictate 90% of Body Composition
The Mifflin-St Jeor equation calculates your Basal Metabolic Rate (the energy required just to stay alive at rest). By combining your workout frequency and intensity, we determine your Total Daily Energy Expenditure (TDEE). Keeping protein at 1.8g to 2.2g per kg ensures that when cutting calories, your body burns stored adipose fat rather than hard-earned skeletal muscle tissue.