Mifflin-St Jeor is the most accurate BMR formula across body comps and ages — beats the older Harris-Benedict and Katch-McArdle for the general population. Macros assume 0.8g/kg fat (the floor for hormone health) with carbs filling the rest. Adjust protein to your training intensity: 1.6 g/kg for general health, 2.0–2.2 g/kg for cutting / active lifters.
Daily energy expenditure with macro splits for cut / maintain / bulk goals.
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