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Calorie & Macro Calculator — Mifflin-St Jeor, Not a Generic Estimate

Enter your stats and activity level for calorie and macro targets computed with the Mifflin-St Jeor equation — the equation current research shows is more accurate than the older Harris-Benedict formula many calculators still use — combined with standard activity multipliers. An AI pass then generates a full day of meals that actually hits your computed numbers.

How to use AI Nutrition & Macro Planner

1. Enter your age, sex, weight, height and activity level.
2. Read your computed BMR, TDEE and macro targets.
3. Set a goal — maintain, cut or bulk.
4. Run the AI pass for a day of meals matching your targets.

Frequently asked questions

Why Mifflin-St Jeor instead of Harris-Benedict?

Mifflin-St Jeor is the equation current clinical research shows better predicts resting energy expenditure for most adults, which is why it has replaced the older Harris-Benedict formula in nutrition practice.

How accurate are the macro targets?

They follow standard evidence-based ratios for your stated goal; individual metabolism varies, so treat the numbers as a calibrated starting point to adjust from based on real progress.

Does the AI meal plan account for allergies or diet type?

Yes — state any restrictions (vegetarian, gluten-free, allergies) and the AI pass builds the day of meals around them.

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