We use Mifflin–St Jeor because it gives a documented starting estimate from measurements most people can provide, without needing a body-fat scan. It was developed in healthy adults and has been studied against measured resting energy. It is not the most accurate method for every person, especially trained athletes. Your actual response matters more than treating the first number as exact.

The Mifflin–St Jeor equation estimates the energy used at rest from age, weight, height and its male or female setting. This tool multiplies that result by the activity factor you choose to show a rough daily maintenance estimate. It does not choose a weight-loss or muscle-gain target, measure your metabolism, or create a meal plan.

Macros means protein, carbohydrate and fat. Enter numbers you want to understand, or try an example, to see how calories can be divided between them. This tool does not choose what you should eat.

Use 1,000–6,000 calories for this calculation, with percentages that add up to 100. This is the tool's range, not a suggested amount for you.

The example is just a way to understand the numbers. It is not your personal eating plan. Inputs and results clear when you reload.

It helps us see whether the week supports the work ahead, rather than judging one day alone. More fuel around demanding sessions may help you train and recover. A day without a workout can still include a physical job or recovery from yesterday. Do not automatically cut food just because the calendar says “rest.”

This example keeps the protein and fat amounts you enter the same each day. It calculates carbohydrate from the calories left over, then adds the training and recovery days to show the weekly totals. A daily average does not replace the separate day amounts or choose your plan.