Get your ideal daily protein, carb, and fat targets.
The Mifflin-St Jeor equation estimates BMR, multiplied by an activity factor for TDEE. Macros are split by calorie percentage: protein and carbs provide 4 kcal/g, fat provides 9 kcal/g. A balanced diet uses ~30% protein, 40% carbs, 30% fat. Adjust based on training goals and dietary preferences.