Protein Calculator

Our protein calculator starts with the Mifflin St. Jeor equation, recognized as the “gold standard” for calculating daily calorie needs. Here’s how it works:

First, it calculates your basal metabolic rate (BMR), the calories your body burns at rest:

• For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal/day)
• For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 (kcal/day)

Next, adjusts the BMR based on your activity level:

• Sedentary = BMR x 1.2
• Lightly active = BMR x 1.375
• Moderately active = BMR x 1.550
• Very active = BMR x 1.725
• Extra active = BMR x 1.9

Then, modifies this calorie count based on your goal:

• For weight loss: Reduce by 10-20%
• For weight gain: Add 500 calories
• For weight maintenance: Keep unchanged

This adjusted calorie count is divided into macronutrient percentages as follows, based on recommendations for muscle gain, weight loss, and weight maintenance. Note that weight gain and maintenance share the same macronutrient ratios, though the total calories and macros differ.

• Weight loss: 40% carbs / 40% protein / 20% fats
• Weight gain: 40% carbs / 30% protein / 30% fats
• Weight maintenance: 40% carbs / 30% protein / 30% fats

Finally, it determines your protein intake by applying these percentages to your daily calorie needs. Each gram of protein contains 4 calories.