Free BMR, TDEE & Macro Calculator
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FitCalc uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) — the calories your body burns at rest. Multiplied by your activity factor, this gives your Total Daily Energy Expenditure (TDEE). Your goal adjusts the target: -500 cal/day for fat loss, no change for maintenance, +300 cal/day for muscle gain. Macros are split at 30% protein, 45% carbs, and 25% fat.