Live daily protein, carb, and fat targets from TDEE - with a protein anchor and plate remix so composition stays visible, not just the calorie total.
Educational planner only. Not medical, dietetic, or eating-disorder treatment advice.
By Ahmet C. Toplutaş·Site owner & editor · Health & nutrition tools
Last updated May 21, 2026 · Reviewed May 21, 2026 · Planning estimates only - not tax, medical, or investment advice
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Energy balance - calories in versus calories out over time - sets whether weight trends up, down, or holds steady. Composition - grams of protein, carbohydrate, and fat inside that budget - shapes hunger, training quality, recovery, and how much lean mass you keep in a deficit. Two days at 1,800 kcal are not the same diet if one is protein-heavy and the other is mostly refined carbs with minimal protein.
This page turns Mifflin–St Jeor TDEE into a starting plate: protein anchored to body weight and goal, fat given a planning floor, carbohydrates filling what remains - then lets you remix that plate without pretending the calorie budget changed. That separation is the whole framing: total ≠ composition.
Macros do not score food quality at equal calories - fiber, micronutrients, and meal timing still matter. This is a gram planner for training and body-composition goals, not a clinical meal plan or a judgment about individual foods.
Decision framing: “What is this energy budget made of?” - not “I hit calories, so macros do not matter.” For energy-only deep dives use TDEE first if you do not trust the calorie line yet.
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Sports-nutrition practice usually sets protein in grams per kilogram before splitting the rest by percentage templates. This panel mirrors that: base rates by goal (roughly 1.4 g/kg maintain · 1.8 g/kg bulk · 2.0 g/kg cut), then nudged by the remix multiplier. Fat takes a fraction of target calories as a floor; carbohydrate grams absorb leftover calories after protein and fat are reserved.
Protein and carbs are ~4 kcal/g; fat is ~9 kcal/g. Anchoring protein first stops the common spreadsheet mistake of picking 30/40/30 percentages that silently under-feed protein on a cut. If carbs crash near zero after floors, that is arithmetic honesty - the deficit or remix may be too aggressive for your activity level, not a willpower failure.
For protein-only questions without full plate math, see protein intake.
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The plate remix is the unique control: Balanced, Higher protein, Carb-forward, or Lower carb. Target calories stay fixed; the donut and gram lines reshuffle. Higher protein raises g/kg and trims fat fraction; carb-forward lowers protein multiplier and fat share to bias training fuel; lower carb raises the fat floor so amber (fat) grows while green (carb) shrinks.
Remix is not a second calorie calculator - it answers “how does my plate change if I bias recovery protein or pre-workout carbs while holding the same energy budget?” That is deliberately not a battery runtime clock, NFT fee waterfall, or geothermal loop sketch.
Activity multipliers (sedentary through extra active) still drive TDEE before remix touches composition. A desk worker and a six-day lifter should not share the same calorie line even with identical body weight - remix only splits the calories you already earned from Mifflin × activity × goal.
Training day vs rest day cycling is a real-world next step this panel does not auto-build - carb-forward remix often maps to hard training blocks, higher protein to cut phases. Hold weekly average calories steady if you swap day types; do not stack surplus remix on bulk goal without checking scale trend.
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BMR uses Mifflin–St Jeor: for men, 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; for women, the constant is −161 instead of +5. TDEE multiplies BMR by activity (1.2 sedentary up to ~1.9 extra active). Goal applies a planning factor: cut ≈ 80% of TDEE, bulk ≈ 110%, maintain ≈ 100%.
These are starting sketches - NEAT drift, sleep, stress, menstrual cycle, and adherence move real needs by hundreds of kcal. Treat output as a first plate to test for 2–3 weeks, then adjust from scale trend and performance, not from chasing perfect equations.
The calorie calculator and TDEE pages go deeper on energy-only math; this renewed page is the protein-anchor + remix experience.
Imperial units convert weight and height internally to metric for Mifflin - the equation was validated in kg/cm. Enter pounds and inches if that is how you measure; the panel handles conversion. Age bounds (14–100) and activity floors exist to block nonsense inputs, not to judge legitimate edge cases - clinicians override with individualized plans.
The related macro-nutrient calculator is a different entry point if you are comparing site tools.
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Example A - Desk cut (high protein). Tap Desk cut preset: female · 30 y · 70 kg · 165 cm · light activity · cut · higher protein remix.
BMR ≈ 10×70 + 6.25×165 − 5×30 − 161 = ~1,420 kcal · TDEE ≈ 1,420 × 1.375 = ~1,953 kcal · Cut target ≈ 80% = ~1,562 kcal · Protein ≈ 2.0×1.15 × 70 = ~161 g (~644 kcal). Flip to Carb-forward on the same calories - protein drops toward ~133 g while carb wedge grows for training days.
Example B - Gym bulk (carb-forward). Preset: male · 28 · 80 kg · 178 cm · moderate · bulk · carb remix.
BMR ≈ ~1,795 kcal · TDEE ≈ 1,795 × 1.55 = ~2,782 kcal · Bulk ≈ 110% = ~3,060 kcal · Protein ≈ 1.8×0.95 × 80 = ~137 g. Watch the amber carb segment expand versus maintain - same person, different goal knob, not a “more willpower” story.
Example C - Hard cut + very active. Preset: female · 26 · 65 kg · very active · cut · balanced remix.
High TDEE from activity × aggressive 80% cut can leave thin carb grams after protein (~130 g) and fat floor - if the panel shows carbs near zero, ease deficit (maintain calories temporarily) or choose carb-forward remix before blaming adherence.
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No. Calories set the size of the budget; protein, carbs, and fat decide what that budget is made of. Two 2,000 kcal days can keep or lose muscle very differently depending on protein. This page anchors protein in g/kg first, then fills fat and carbs - so composition is visible, not just the calorie headline.
It keeps your goal calories fixed and reshapes the P/C/F split (balanced, higher protein, carb-forward, or lower carb). That is the unique control here - same energy budget, different plate - not another outage clock or fee waterfall. Use it to see how grams move before you rewrite your meal plan.
Protein is set from body weight (g/kg) using goal- and remix-aware planning ranges inspired by sports-nutrition practice (often ~1.2–2.2 g/kg). It is a starting target, not a lab assay. People with kidney disease or other conditions need clinician guidance before high-protein plans.
Mifflin–St Jeor for BMR, then an activity multiplier for TDEE. Cut ≈ 20% below TDEE, bulk ≈ 10% above, maintain ≈ TDEE. These are planning sketches - wearables, NEAT, and adherence move real needs. Pair with the TDEE / calorie tools if you want deeper energy-only math.
After protein grams and a fat calorie floor are locked, remaining calories become carbs. Aggressive deficits plus high protein leave less room for carbs - that is arithmetic, not a low-carb prescription. Raise calories, ease protein slightly, or pick Carb-forward remix if training quality drops.
No. It is an educational macronutrient planner. Eating disorders, pregnancy, diabetes, and prescribed diets need a registered dietitian or physician. Do not treat gram targets as treatment.
LIVE MACRO PLAN
Calories ≠ macros ↓Profile presets
Plate remix (same calories)
Updates live. Calories ≠ composition. Educational planner — not medical advice.
Daily target
2,301 kcal
TDEE ~2,301 · BMR ~1,674 · at maintenance · protein ~1.40 g/kg
PLATE REMIX · BALANCED
Protein is anchored in g/kg first; fat takes a floor; carbs fill the rest. Remix reshapes the plate without changing the calorie total.
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