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Calorie, Macro & Dynamic Fiber Calculator

Calculate your daily calorie budget, protein, carbs, fat, and dynamic fiber target with Mira’s disclosed formula — and transfer your plan straight to the app.

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Your body burns energy even at rest.

Your weight and height set your resting baseline.

How baseline calories work ›

1. Calories at rest (Resting metabolism)

Even if you stayed in bed all day, your body burns energy for breathing, circulation, and cell repair. This accounts for roughly 60–75% of your daily energy.

10 × weight (kg) + 6.25 × height (cm) − 5 × age + sex offsetSource: Mifflin–St Jeor (1990)

20–400 kg

50–280 cm

OPTIONAL · IMPROVES ACCURACY

19–110 yrs (adults · optional, defaults to 30)

Biological sex

Weight and height are required to calculate your budget.

Your measurements stay in your browser and are never sent to analytics. Only if you click “Save & transfer to Mira app” are they encrypted into a 24-hour single-use setup code.

How Mira calculates your daily plan

This interactive planner runs the exact same guided formula used inside the Mira mobile app. Resting energy expenditure (BMR) is estimated with the peer-reviewed Mifflin-St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age in years + physiological intercept (+5, −161, or −78), rounded to the nearest 10 kcal (with an 800 kcal resting floor). When biological sex is skipped, −78 applies the exact midpoint between the male (+5) and female (−161) intercepts, reflecting population differences in fat-free mass rather than sex chromosomes alone (Johnstone et al., 2005).

Everyday movement adds a transparent allowance (+20%, +35%, +50%, or +70%) before applying your chosen goal pace (maintain, steady deficit, or surplus). Initial weekly weight-change estimates use the classic ~7,700 kcal/kg adipose-tissue equivalent (Wishnofsky, 1958), while dynamic metabolic adaptation gradually moderates weight change over longer horizons (Hall et al., 2011). Mira enforces a 1,200 kcal/day adult floor; once inside the app, optional Health Connect integration on Android (and Apple Health on iOS) replaces static activity multipliers with whole-day energy expenditure so workouts are never double-counted.

Food balance presets & dynamic fiber

Your daily calorie budget is translated into gram targets across three evidence-informed splits (Balanced 30/45/25, High protein 40/35/25, or Lower carb 30/20/50, using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat). Alongside macros, Mira computes a dynamic fiber target combining the DGE adult density guideline of 14.6 g per 1,000 kcal with the EFSA adult minimum floor of 25 g/day to keep satiety and diet quality in view.

Model boundaries & scientific references

Calculated numbers are educational starting points designed for healthy adults (19+ years) — not measured metabolic rates or clinical prescriptions. People who are under 19, have a BMI below 18.5 kg/m², are pregnant or breastfeeding, or are managing medical conditions or eating disorders should consult a qualified physician or registered dietitian.