Free tool for coaches
Client macro calculator
Starting calories and macros for any adult client, in seconds. Enter your client's details, pick the goal and copy the targets into their plan. Rest-day targets included.
Your client's daily targets
— kcal
BMR — · Maintenance (TDEE) —
- Protein
- — g
- Carbs
- — g
- Fat
- — g
Rest-day version
—
Estimates for healthy adults, not medical advice. Track progress for 2–3 weeks and adjust.
Build this client's plan with these targets
In SendFit you set the targets once and every day of the plan tracks against them. Your client gets a branded link.
How this macro calculator works
First it estimates basal metabolic rate (BMR), the calories the body uses at rest, with the Mifflin-St Jeor equation:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
BMR is then multiplied by an activity factor to estimate maintenance calories (TDEE), and adjusted for the goal: a 10–20% deficit for fat loss or a 10% surplus for muscle gain.
Protein is set per kilogram of body weight, fat as a share of calories, and carbohydrates fill the calories that are left.
Choosing the activity level
Most people overestimate how active they are. If a client trains three times a week but sits the rest of the day, "lightly active" is usually closer than "moderately active". When in doubt, pick the lower level and adjust from real results.
How to use these numbers with clients
Treat the result as a starting point, not a verdict. Ask the client to follow the targets for two to three weeks while you track body weight trends and how they feel and perform.
- If weight isn't moving in the right direction, adjust calories by about 100–200 kcal a day, usually from carbs or fat.
- For clients with a lot of weight to lose, base protein on goal weight rather than current weight.
- Keep protein steady when you lower calories, to help hold on to muscle.
Questions about the macro calculator
How accurate is the Mifflin-St Jeor equation?
In studies comparing prediction equations, Mifflin-St Jeor was the most reliable for healthy adults, but any equation can be off by 10% or more for an individual. That's why you track results and adjust.
Should protein be based on current or goal weight?
For most clients current weight works well. For clients with a lot of body fat, basing protein on goal weight gives a more realistic number.
Why a separate rest-day version?
On rest days many coaches lower calories slightly, mostly from carbs, while keeping protein the same. The rest-day line shows a 10% lower target with the cut taken from carbs.
Is this calculator suitable for everyone?
It's designed for healthy adults. It isn't suitable for children, pregnancy or medical conditions; those clients should work with a doctor or registered dietitian.