Free tool
Calorie & Protein Calculator
Work out your daily numbers for fat loss, maintenance or muscle gain. Takes 20 seconds.
Daily calories
Daily protein
A general estimate using the Mifflin-St Jeor equation, with protein at about 1.8 g per kg of bodyweight. Not medical advice. If you have a health condition or take medication, speak to your GP first.
Want it applied to you?
Numbers are the easy part
The hard part is doing it week after week. That is what 1:1 coaching is for: a plan built around your life, and someone checking you did it.
Questions
Frequently asked
How many calories should a man eat a day?
It depends on age, weight, height and activity. This calculator uses the Mifflin-St Jeor equation to estimate your maintenance calories, then adjusts for fat loss or muscle gain.
How much protein do I need to build muscle?
A common evidence-based range for people training with weights is roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight per day.
Is this calculator medical advice?
No. It gives a general estimate only. If you have a medical condition, take medication or are unsure, speak to your GP or a registered dietitian first.