About these tools

MacroMate and Sleep Calculator are built on widely-used, evidence-based formulas. MacroMate calculates your Basal Metabolic Rate using the Mifflin-St Jeor equation — the one most registered dietitians use — then scales it by your activity level to produce a daily calorie and macro target. Sleep Calculator works from the 90-minute sleep-cycle model to suggest optimal bedtimes or wake times that avoid waking mid-cycle. See our guides for the full methodology.

These numbers are useful starting points for planning, not medical prescriptions. Factors like medication, medical conditions, and individual metabolism vary significantly from person to person.

Common questions

• How are my daily macros calculated?
  MacroMate uses the Mifflin-St Jeor equation to estimate your BMR, multiplies by an activity factor to get TDEE, then splits calories into protein, carbohydrate, and fat targets based on your selected goal. See the guides for more detail.
• Are these tools a substitute for a doctor or dietitian?
  No. The results are estimates intended as a starting point for planning. Always consult a qualified healthcare professional before making significant changes to your diet or sleep habits.