A & M Fitness

BMR & Macro
Calculator

6-formula average · personalised macros · in under a minute

Personal Details

Age

Biological Sex

Weight (lbs)

Height

Body Fat % (InBody or estimate)

Your Results

⭐ Average BMR · 6 Formulas

—

kcal / day at complete rest

Mifflin

—

Harris-B.

—

Owen

—

Schofield

—

Katch-McA.

—

Cunningham

—

🏃 Total Daily Energy (TDEE)

—

kcal / day

🎯 Target Calories

—

kcal / day

Daily Macros

🥩

Protein

—% of calories

—g

— kcal

🥑

Fat

—% of calories

—g

— kcal

🍞

Carbohydrates

—% of calories

—g

— kcal

⚠ Important Disclaimer

For informational purposes only. Results are estimates based on peer-reviewed mathematical formulas and population averages. They do not constitute medical, nutritional, or fitness advice.

Caloric needs vary based on factors not captured by these formulas, including medical conditions, medications, hormonal status, and individual metabolism. Always consult a qualified physician or registered dietitian before making significant dietary changes.

A & M Fitness and its trainers assume no liability for any health, dietary, or fitness decisions made based on these results. Use of this tool does not create a trainer–client or dietitian–client relationship. Individual outcomes may vary significantly.

A & M Fitness

My Nutrition Plan

albpt.com · BMR & Macro Calculator

⭐ Average BMR · 6 Formulas

kcal / day at complete rest

Mifflin

Harris-B.

Owen

Schofield

Katch-McA.

Cunningham

🏃 Total Daily Energy (TDEE)

kcal / day

🎯 Target Calories

kcal / day

Daily Macros

🥩

Protein

% of calories

g

kcal

🥑

Fat

% of calories

g

kcal

🍞

Carbohydrates

% of calories

g

kcal

Per Meal · meals / day

Calories

Protein

Fat

Carbs

⚠ Important DisclaimerFor informational purposes only. Results are estimates based on peer-reviewed mathematical formulas. They do not constitute medical, nutritional, or fitness advice. Always consult a physician or registered dietitian before making significant dietary changes. A & M Fitness assumes no liability for decisions made based on these results. Individual outcomes may vary significantly.

albpt.com · A & M Fitness

A & M Fitness
Personality & Fitness
Type Assessment
20 questions · 16 personality types · your fitness blueprint

A & M Fitness

Cardio Burn
Calculator

ACSM equations · Keytel 2005 HR formula · Ainsworth Compendium · EPOC afterburn

Personal Details

Age

Biological Sex

Weight (lbs)

Fitness Level

Why fitness level? Estimates your VO₂max & resting HR for the Keytel heart-rate formula. Male norms: Beginner ~38 · Intermediate ~47 · Advanced ~56 ml/kg/min (ACSM). Females ~15–20% lower.