Basal energy
Mifflin-St Jeor
Men: 10 × weight + 6.25 × height − 5 × age + 5. Women: the same, ending with −161. On a rest day this is multiplied by a daily activity factor (1.45).
Macro calculator
Separately for a training day and a rest day. Calculated in your browser; what you enter is not sent to the server.
Where do the numbers come from?
Training energy
(MET − 1) × weight × hours
From the sport's average intensity factor. Real expenditure varies with pace, terrain and fitness.
Carbohydrate
3–12 g/kg
Bands that rise with session length; a lower factor for strength sports. Rest days use the bottom band.
Protein
1.4–2.4 g/kg
The middle of the range for your goal. Spread across 3–5 meals, about 0.3 g/kg per meal.
Fat
at least 20%
What is left after protein and carbohydrate; never below 20% of energy for hormonal health.
Fluid
35 ml/kg + sweat
The sport's approximate sweat rate is added to daily needs. Weighing before and after training gives your personal sweat rate.
What this calculator does not do
- It is not a personal nutrition plan; do not use it if you have a medical condition, are pregnant or have a history of eating disorders — talk to a health professional.
- For athletes under 18, growth needs are assessed separately; read the results with a parent or coach.
- It does not recommend supplements, medication or race-day strategies.
- It gives an approximate starting point for the weekly routine, not for a single session.