CHIZLD Macro Calculator
Your Info
Food Preferences
BMR: Katch‑McArdle when BF% is provided, otherwise Mifflin‑St Jeor. TDEE = BMR × activity multiplier (1–5). Protein baseline: Cut ≈ 1.0 g/lb (goal weight), Maintain ≈ 0.9 g/lb, Bulk ≈ 0.9 g/lb (current weight). Protein floor = 1.8 g/kg LBM. Fat floor = 0.25 g/lb. Carbs fill the remainder. Cut keeps protein ≥ carbs; Bulk keeps carbs slightly above protein.
Your Results
BMR
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TDEE
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multiplier method
Goal Calories
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Lean Body Mass
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if BF% provided
Macros
Cut: protein ≥ carbs. Maintain: balanced. Bulk: carbs slightly above protein. Fat floor 0.25 g/lb. Carbs/fat adjusted to maintain calories.
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