Protein & Macro Calculator
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Our free protein and macro calculator helps you determine your optimal daily protein intake,
calories (TDEE), and macronutrient distribution based on scientific formulas including the
Mifflin-St Jeor equation.
Features:
- Calculate protein requirements (1.2-1.6 g/kg body weight)
- Estimate Total Daily Energy Expenditure (TDEE)
- Plan macronutrient targets for weight loss, maintenance, or muscle gain
- Adjusted weight calculation for individuals with BMI ≥30
- Privacy-first: all calculations run in your browser
- No data collection or tracking