Interactive TDEE, Protein & Macro Split Calculator
Switch seamlessly between Metric (kg/cm) and Imperial (lb/ft-in). Compute your Mifflin-St Jeor BMR, activity-adjusted TDEE, daily protein in g/kg, and exact per-meal macro targets.
Per-Meal Distribution (Even 3-Meal vs. 4-Meal Schedule)
| Schedule | Calories / Meal | Protein / Meal | Carbs / Meal | Fat / Meal | Leucine Threshold Note |
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Frequently Asked Questions
How is BMR calculated in the Mifflin-St Jeor formula?
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Multiplying BMR by your activity factor yields Maintenance TDEE.
Why is a −15% to −20% deficit better than crash dieting?
A moderate 15–20% calorie deficit paired with 1.6–2.2 g/kg daily protein preserves lean skeletal muscle, thyroid output, and training intensity far better than aggressive 35%+ cuts.
How much protein per meal maximizes muscle protein synthesis?
Sports nutrition research shows 25–40 g of high-quality protein per meal (providing ~2.5–3 g of leucine) across 3 or 4 evenly spaced feedings optimizes daily muscle protein synthesis.
Can Wise Eating generate full USDA meal plans from my macro numbers?
Yes. Wise Eating on iPhone and iPad builds balanced daily meal plans matching your calorie, macro, and vitamin/mineral targets using whole pantry ingredients.