BMR & Nutrition Calculator

Performance Training Center

BMR & Nutrition
Calculator

Get your science-based daily calorie target and macro breakdown — built on the Mifflin-St Jeor equation and current sports nutrition research.

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+ YOUR METRICS

Sex

Age (years)

Weight Unit

Weight

Height Unit

Height (cm)

Feet

Inches

Activity Level

Goal

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Your Personalized Plan

Daily Targets

BMR (Resting Burn)

—

calories at rest

TDEE (Total Burn)

—

calories with activity

Your Daily Calorie Target

—

based on your goal

Macronutrient Split

Daily Macros

Protein

—

grams / day

— g/kg

Carbs

—

grams / day

— %

Fat

—

grams / day

— %

How this is calculated: BMR is computed using the Mifflin-St Jeor equation — the gold standard for clinical and sports nutrition. TDEE multiplies BMR by your activity factor. Protein is set at 2.0 g per kg of bodyweight (within the 1.5–3.3 g/kg evidence-based range for active adults), fat at 25% of total calories, with carbohydrates filling the remainder for training fuel.

Recommended Stack

Supplements For Your Goal

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Disclaimer: This calculator provides general nutrition estimates for healthy adults and is not a substitute for individualized medical advice. Supplements are not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before starting any new supplement program — especially if you are pregnant, nursing, taking medication, or managing a health condition.

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Frequently Asked Questions

What is BMR — and why does it matter?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — heart beating, lungs breathing, cells repairing. It accounts for about 60-75% of your total daily calorie burn. Knowing your BMR is the foundation of every effective nutrition plan: too few calories and your body breaks down muscle and stalls progress; too many and fat gain creeps in. We calculate yours using the Mifflin-St Jeor equation, the gold standard used in sports nutrition research.

How is the calorie target calculated?

Three steps. First, BMR via Mifflin-St Jeor: (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5 for men (−161 for women). Second, TDEE (total daily energy expenditure) by multiplying BMR by your activity factor — 1.2 for sedentary up to 1.9 for very active. Third, the goal adjustment: a ~400 kcal deficit for fat loss, maintenance for performance and health, or a ~300 kcal surplus for lean muscle gain. The result is your target daily intake.

How are the macros split?

Protein is anchored to bodyweight, never below 1.5 g per kg for any goal. For active hypertrophy (Build Muscle), we set protein at 2 g per pound (~4.4 g/kg) — the level used by elite strength athletes for maximal lean tissue gain. For fat loss we use 2.4 g/kg (high to preserve muscle in deficit). Maintenance sits at 1.8 g/kg for performance and recovery. Fat is set at 25% of total calories (essential for hormone health). Carbohydrates fill the remainder — your training fuel.

About the supplement recommendations

Every recommendation is from Designs for Health, a practitioner-grade brand I personally vet and use with clients. The stack you receive is goal-specific — fat loss, muscle gain, or performance/health — with the core, supportive, and recovery components I'd actually program for someone in your category. Each card on the email links directly to the product page on my dispensary, where the code PERFORM15 applies a 15% discount sitewide. No affiliate trickery — I just stand behind the products.

Is my information sold or shared?

No. Your name, email, and phone number are stored privately on our server and used only to deliver your plan and follow up if you want training or nutrition coaching. We never sell, rent, or share your information with third parties. Unsubscribe with one click any time.

BMR & NutritionCalculator

Daily Targets

Daily Macros

Supplements For Your Goal

Frequently Asked Questions

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BMR & Nutrition
Calculator

Get Your Free BMR Report
with Macronutrients &
Supportive Supplements