Estimating Targets with the Macro Calculator
Use the Macro Calculator to estimate appropriate macro values
Supports Harris Benedict and Mifflin St Jeor formulas
Quickly copy values to the build view using "Copy to Macros"
Open a new macro block and select 'Macro calculator'
Choose BMR Formula (Harris Benedict or Miffin St Jeor)
Complete all fields; gender, age, weight, height and activity level.
Select a Macro split; Balanced, High protein, Low carb or Low fat
Macro targets will be estimated.
Select 'Copy to macros' to add the results to the macros block in build-mode on the right-side.
What macro split options are available?
Complete the fields then choose between the macro split options
(Protein % / Carbs % / Fat %)
Balanced = 30% / 40% / 40%
High Protein = 40% / 30% / 30%
Low Carb = 30% / 20% / 50%
Low Fat = 30% / 50% / 20%
Difference Between Harris Benedict & Mifflin St Jeor Formulas
When choosing a formula to calculate your client's calorie needs, here's what you need to know:
Mifflin St Jeor
More accurate for today's population
Slightly lower calorie estimate
Best for: Most clients, especially weight loss or body recomposition
Harris Benedict
Older formula (from early 1900s)
Tends to give a higher calorie estimate
Best for: Programs that have always used it or prefer higher baselines
Both formulas give you BMR (calories your client burns at rest). We multiply that by an activity factor to get TDEE (Total Daily Energy Expenditure), which is the starting point for macro calculations.