Free tool
Calorie and protein calculator
Estimate your daily calories and a protein range for your goal.
How this calculator works
It uses the Mifflin-St Jeor equation to estimate your resting energy needs, multiplies that by an activity factor to estimate maintenance calories, then adjusts about 15% down for gradual weight loss or about 10% up for gradual muscle gain.
The protein range is 1.4 to 2.0 grams per kilogram of body weight per day, the range the International Society of Sports Nutrition describes as sufficient for most exercising people.
Making it useful
- Treat the result as a starting point and adjust over two to three weeks based on how your weight, energy and training feel.
- Spread protein across meals instead of loading it into one.
- Track a few typical days before changing anything. A simple log beats a perfect plan.
Read this first
These are estimates, not medical advice. If you are pregnant, under 18, have a medical condition or a history of disordered eating, talk with a registered dietitian or physician. See our medical disclaimer.
Want help hitting the numbers? Browse our articles or the gear guide.
Plan it, then actually do it
Trainquilibrium turns numbers like these into a schedule you can follow. The app is coming soon.