Daily Macro Calculator
Get your personalized daily targets for calories, protein, carbs, fat, and fiber—calculated using the science-backed Mifflin-St Jeor equation.
Your Information
Fill in your details and click Calculate My Macros to see your personalized daily targets.
Track These Macros in Mochi Zen
Your targets are calculated—now put them to work. Mochi Zen automatically saves your macros and lets you log every meal against them.
How This Calculator Works
Mifflin-St Jeor BMR
Your Basal Metabolic Rate (BMR) is the calories your body burns at rest. We use the Mifflin-St Jeor equation—the most accurate formula validated by research.
Activity Multiplier (TDEE)
Your Total Daily Energy Expenditure (TDEE) multiplies your BMR by an activity factor (1.2–1.9) to account for how much you move each day.
Goal Adjustment
To lose ~1 lb/week, we subtract 500 calories from your TDEE. To gain, we add 500. Maintenance keeps you at TDEE.
Macro Split
Protein is set at 0.9g per lb of body weight. Fat covers ~27.5% of calories. Remaining calories fill carbs. Fiber follows the IOM guideline of 14g per 1,000 calories.
Ready to Track Your Macros?
Mochi Zen saves your macro targets and helps you hit them every day—with AI meal scanning, food logging, and hypnotherapy to keep you on track.
Start Free — No Credit Card →Free tier includes macros calculator, weight tracker & 2 hypnotherapy sessions