Free Tool
Macro Calculator
Estimate your daily calories and macronutrient split based on the Mifflin-St Jeor equation, adjusted for your goal and sport.
Your results will appear here
Fill out the form and hit Calculate
Frequently Asked Questions
How does the Mifflin-St Jeor equation work?
The Mifflin-St Jeor equation estimates your Basal Metabolic Rate (BMR) based on your weight, height, age, and sex. It is considered the most accurate predictive equation for estimating BMR in healthy adults. Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), which represents the total calories you burn each day.
How much protein do I need to build muscle?
For lean muscle gain, we recommend approximately 30% of your total calories from protein, which typically works out to 0.8-1.2 grams per pound of body weight depending on your size and activity level. During a fat loss phase, protein increases to 40% of calories to preserve lean mass while in a caloric deficit.
Should I adjust my macros for my sport?
Yes. Athletes in high-intensity or endurance sports have higher carbohydrate demands to fuel glycogen stores. This calculator automatically adjusts carbohydrate and fat ratios based on your selected sport. For example, distance runners receive a 10% carbohydrate increase, while football and CrossFit athletes receive a 5% increase.
How accurate is a macro calculator compared to working with a coach?
A calculator provides a strong starting point based on established formulas, but it cannot account for metabolic adaptation, hormonal factors, food sensitivities, or individual response to training. A NeoFit coach fine-tunes your nutrition plan over time using biofeedback, performance data, and body composition changes to deliver results a formula alone cannot.