Daily calories, protein, carbs, fat, and fiber — computed with Mifflin-St Jeor BMR and ISSN protein guidance, plus the safety caps and calorie floors most macro calculators leave out.
Exercise 3–5 days/week (×1.55)
calories at maintenance
Just want maintenance calories? Use the TDEE calculator, or dial in protein with the protein calculator. More free tools →
NutriMind runs this exact formula at signup, then goes further: photo-log meals in seconds, track every macro automatically, and let the adaptive engine re-tune your calories weekly from your real results instead of a one-time estimate.
How are my macros calculated?
BMR comes from the Mifflin-St Jeor equation (the current clinical standard), multiplied by a Harris-Benedict activity factor to get maintenance calories (TDEE). Your goal applies a capped deficit or surplus. Protein is set in g per kg of bodyweight from ISSN sport-nutrition guidance (2.0 cut / 1.8 gain / 1.6 maintain), fat at 27.5% of calories (middle of the AMDR range), and carbs fill the remainder. Fiber is 14 g per 1,000 kcal.
Why is my calorie target different from other calculators?
Two reasons. First, this tool caps your deficit or surplus at 25% of TDEE and enforces calorie floors (1,500 kcal men / 1,200 kcal women), so it refuses to print unsustainable numbers. Second, calculators differ in BMR equation and activity multipliers — Mifflin-St Jeor with the standard 1.2–1.9 multipliers is what the research best supports.
Should I eat in a deficit and try to gain muscle at the same time?
True recomposition works best for newer lifters and people returning from a break. If that is you, pick "Maintain" and keep protein high (the 1.6–1.8 g/kg range) — muscle gain and fat loss can happen together near maintenance. Experienced lifters usually progress faster running dedicated gain and cut phases.
Do I need to eat back exercise calories?
No — your activity level already includes your typical training. Adding workout calories on top double-counts them, which is one of the most common reasons fat loss stalls. Only bump your activity level if your weekly training genuinely changes.
How often should I recalculate?
Whenever your bodyweight moves ~2–3 kg (5 lb) or your training volume changes. A static number drifts as you lose or gain — which is why the NutriMind app recalibrates your targets weekly from your logged intake and weight trend instead of relying on a one-time formula.
Are these targets the same on rest days?
For simplicity, yes — the activity multiplier averages your week, so a single daily target works. Some athletes cycle carbs (more on training days, fewer on rest days) while keeping weekly calories and daily protein constant; that is an optimization, not a requirement.