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, the clinical gold standard used in sports nutrition.
Your Metrics
Your Daily Targets
BMR (Resting)
—
cal at rest
TDEE (Total)
—
cal with activity
Target
—
for your goal
Protein
—
g/day
Carbs
—
g/day
Fat
—
g/day
How this is calculated: BMR uses the Mifflin-St Jeor equation; TDEE multiplies BMR by your activity factor. Protein is set per your goal (0.8–1.0 g per lb of bodyweight), fat at 25% of calories, with carbohydrates filling the remainder for training fuel. Estimates for healthy adults — not medical advice.
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What the research says
“Of the equations commonly used in practice, Mifflin-St Jeor predicts resting metabolic rate within 10 percent of the measured value more often than any other.”