Calorie and protein calculator
Enter your details below for an estimate of your daily calories and protein.
Free calorie & protein calculator
A quick daily estimate for your goal — no sign-up needed.
Calories
2630kcal
per day
Protein
120g
per day
An estimate, not medical advice. Ask a health professional if you have a condition.
How it's calculated
We use the Mifflin-St Jeor formula to estimate the energy your body uses at rest, multiply it by your activity level, then adjust for your goal. Protein is set per kilo of body weight, higher when losing fat or building muscle.
It is an estimate. Track your weight for two to three weeks and adjust by about 100–200 kcal if needed.
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Training, meals and shopping list built around your goal, and adjusted as you progress.
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How much protein do I need?
Most people who train do well on roughly 1.6–2.2 g per kilo of body weight per day.