Built on the Mifflin-St Jeor BMR equation and ISSN protein guidelines — the same five-step method used across labs and coaching programs, not a rough estimate.
Protein set by body weight (ISSN 1.6–2.2 g/kg), fat allocated first at your chosen %, carbs fill the remainder. Recalculate every 4–6 weeks as weight changes. Full methodology and worked examples: How to Calculate Macros on UniversalNest →