Is this calculator medical advice?

No. It provides general estimates for education only. Individual needs vary with health status, medications, pregnancy, and other factors. Consult a registered dietitian or physician for personal targets.

Why is my protein target higher than 0.8 g/kg?

The 0.8 g/kg figure is the minimum RDA to prevent deficiency in sedentary adults. Active people and those losing or gaining weight often benefit from more protein to preserve or build lean tissue and manage appetite.

How accurate is the Mifflin–St Jeor equation?

It is one of the most widely used BMR formulas in clinical and sports nutrition settings, though any equation is an estimate. Track results over several weeks and adjust portions if weight changes faster or slower than intended.

How are the 3- and 6-month weight estimates calculated?

They apply a simple energy-balance model: your daily calorie surplus or deficit is multiplied by the number of days in 3 or 6 months, then divided by roughly 7,700 kcal per kilogram of body-weight change. Individual results vary with consistency, activity, and physiology.

Nutrition tools

Protein & macro calculator

Estimate your daily calories, protein, carbohydrates, and fat using established nutrition equations and research-backed protein ranges — with sources you can verify.

Your details

All fields are required. Results update as you type.

Biological sex

BMR equations use sex-specific constants.See methodology

Age

Weight (kg)

Height (cm)

Activity level

SedentaryDesk job, little or no exerciseLightly activeLight exercise 1–3 days per weekModerately activeModerate exercise 3–5 days per weekVery activeHard exercise 6–7 days per weekExtra activeVery hard exercise, physical job, or training twice daily

Goal

Daily targets

Maintain weight

Calories / day

2250

BMR 1452TDEE 2250

Macro split

Protein: 112g; 98–126 g
Carbs: 293g
Fat: 70g

Weight trend

Steady range — normal day-to-day fluctuation

Estimates only · Methodology · Sources

High-protein recipes

How this calculator works

Calories (BMR & TDEE)

We estimate your basal metabolic rate (BMR) with the Mifflin–St Jeor equation, then multiply by an activity factor to approximate total daily energy expenditure (TDEE). For weight loss we subtract about 500 kcal/day; for gain we add about 350 kcal/day.^[1][2]

Protein

The baseline Recommended Dietary Allowance is 0.8 g protein per kilogram of body weight for sedentary adults. This tool uses higher ranges when you are active or changing body weight, because reviews link increased protein intake with satiety, lean-mass retention during fat loss, and support for muscle gain.^[2][3][5]

Carbohydrates & fat

After protein is set, fat is targeted at about 28% of calories (within the Acceptable Macronutrient Distribution Range of 20–35%). Remaining calories are allocated to carbohydrates.^[2][3]

3- & 6-month projections

Long-range weight estimates assume you hit the daily calorie target most days. We multiply your calorie surplus or deficit by ~30.4 days per month and divide by about 7,700 kcal per kilogram — a simplified energy-balance rule used in nutrition education. Real progress varies with adherence, training, sleep, and metabolic adaptation.^[2][5]

Calculator FAQ

Is this calculator medical advice?: No. It provides general estimates for education only. Individual needs vary with health status, medications, pregnancy, and other factors. Consult a registered dietitian or physician for personal targets.
Why is my protein target higher than 0.8 g/kg?: The 0.8 g/kg figure is the minimum RDA to prevent deficiency in sedentary adults. Active people and those losing or gaining weight often benefit from more protein to preserve or build lean tissue and manage appetite.
How accurate is the Mifflin–St Jeor equation?: It is one of the most widely used BMR formulas in clinical and sports nutrition settings, though any equation is an estimate. Track results over several weeks and adjust portions if weight changes faster or slower than intended.
How are the 3- and 6-month weight estimates calculated?: They apply a simple energy-balance model: your daily calorie surplus or deficit is multiplied by the number of days in 3 or 6 months, then divided by roughly 7,700 kcal per kilogram of body-weight change. Individual results vary with consistency, activity, and physiology.

Sources

Equations and ranges in this calculator reference the following publications and institutions.

This calculator is for general education and is not medical advice. Consult a qualified healthcare professional or registered dietitian for guidance tailored to your health, training, and goals.

Cook to your targets

Browse high-protein recipes with full macros on every serving — filter by goal and hit your daily numbers with real meals.