Bio-Metric Matrix

Calculate Your Targets

Instant BMI classification and daily protein, carb, fat, and caloric targets — built with the Mifflin-St Jeor formula.

Your Details

Body Weight (kg)

Height (ft / in)

Age

YRS

Gender

Weekly Activity Multiplier

Primary Training Goal

Fat Loss / Aggressive CutDeficit preserving lean mass

-500 KCAL

Strength Maintenance / RecompFuel compound progress

MAINTAIN

Lean Muscle Hypertrophy / BulkSurplus for power growth

+350 KCAL

Body Mass IndexNORMAL / OPTIMAL

24.1BMI

Healthy range: 18.5 – 24.9

Daily Calories

2,822KCAL

DAILY TARGET ALLOCATION

Rest Day Budget: 2,540 kcal

Daily Macro Targets

PROTEIN4 kcal/g

159G

~2.15g / kg Body Weight

Sources: Eggs, Paneer, Chicken, Soya Chunks, Whey Isolate.

CARBS4 kcal/g

370G

Glycogen Re-load

Sources: Oats, Brown Rice, Roti, Sweet Potato, Bananas.

FATS9 kcal/g

78G

Hormonal Function

Sources: Almonds, Desi Ghee, Peanut Butter, Whole Eggs.