BMR Meal Planner
Calculate your calorie needs with the Mifflin-St Jeor equation and get a macro and meal-by-meal breakdown by goal.
Disclaimer. This calculator provides general estimates using the Mifflin-St Jeor equation, a population-average formula. It is not a substitute for personalised medical or nutritional advice. Consult a doctor or registered dietitian before starting any weight-loss, weight-gain or significant dietary change, especially if you have a medical condition. Read full disclaimer →
About the BMR Meal Planner
This tool calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation -- BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(years) + 5 for men, or the same formula minus 161 for women -- then multiplies it by an activity factor (from 1.2 for sedentary up to 1.9 for very active) to estimate your Total Daily Energy Expenditure (TDEE), your maintenance calorie level. It then applies your selected goal (lose fast, lose, maintain, gain, or gain fast) as a calorie adjustment of -500 to +500 kcal/day relative to TDEE, and splits that target into a protein/carb/fat macro breakdown and a four-meal calorie schedule (breakfast 25%, lunch 35%, dinner 30%, snacks 10%).
The macro split shifts with your goal: fat-loss goals use a higher protein percentage (35% protein / 35% carbs / 30% fat) to help preserve muscle during a calorie deficit, while muscle-gain goals shift toward more carbohydrate (30% protein / 45% carbs / 25% fat) to fuel training. The Mifflin-St Jeor equation is one of the most widely validated BMR formulas in clinical nutrition research, but it is still a population-average estimate -- individual metabolic rate can vary based on muscle mass, genetics, and other factors not captured by age, weight, height and sex alone.