Energy and macros
Estimated daily energy from body size and training load, split into protein, fat and carbohydrate.
Every equation here is a population average. Treat the number as a starting point to measure against over two or three weeks, not as a requirement your body has.
Daily target2759 kcal
Protein160 g
Fat77 g
Carbs357 g
Per meal (4)40P / 19F / 89C
Resting energy1780 kcal
Maintenance2759 kcal
Estimated with the Mifflin-St Jeor equation.
Show the working
- Resting energy (Mifflin-St Jeor)
- 10×80 + 6.25×180 − 5×30 + 5 = 1780 kcal
- Daily energy
- 1780 × 1.55 = 2759 kcal
- Target (maintain)
- 2759 × 1 = 2759 kcal
- Protein
- 80 kg × 2 g/kg = 160 g
- Fat
- 25% of 2759 kcal ÷ 9 = 76.64 g
- Carbohydrate
- remaining 1429.25 kcal ÷ 4 = 357.31 g