Get your personalized daily protein, carbs, and fat targets — powered by ANIMA AI. Not a generic template. Your numbers for your body and your goal.
We use the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) — the most accurate formula for most people. Then we apply your activity multiplier to get your Total Daily Energy Expenditure (TDEE) and adjust for your goal.
For most active people trying to build or maintain muscle, research consistently supports 0.7-1.0g of protein per pound of bodyweight. This calculator uses 0.8g/lb as a default for muscle building goals — enough to maximize muscle protein synthesis without excess.
Two people eating 2,000 calories can have completely different body composition results depending on how those calories are split. Adequate protein preserves muscle during a cut and drives growth during a bulk. Carbs fuel performance. Fat supports hormones. The ratio matters.
Body recomposition — simultaneously losing fat and gaining muscle — is achievable for most beginners and intermediate lifters at maintenance calories with adequate protein. It's slower than a dedicated cut or bulk but requires no sacrifice phase.
Most macro calculators only account for gym sessions and ignore your daily job. If you work retail, warehouse, construction, trades, hospitality, or any role that keeps you on your feet for hours, your calorie needs are significantly higher than a desk worker training the same number of days. This is one of the most common reasons people plateau — they underestimate their total daily output.