What does this tool do?

It estimates BMR and TDEE, then shows cut/maintain/bulk calories and macros.

Which formula is default?

Mifflin-St Jeor. Harris-Benedict is optional.

Cut 40/30/30, maintain 30/40/30, bulk 25/45/30 protein/carb/fat.

No. It is an estimate from weight, height, age and activity.

Mifflin-St Jeor or Harris-Benedict calories plus cut / maintain / bulk macros

Weight (kg)

Height (cm)

Age

Sex

Activity

Formula

Mifflin-St Jeor default, Harris-Benedict option. Activity factors 1.2–1.9. Cut −20%, bulk +10%. Not medical advice.

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