Calorie and protein calculator

Your daily calories and protein for fat loss, maintenance or muscle gain. Free, nothing saved.

How it works

Calories at rest are worked out with the Mifflin-St Jeor equation, then multiplied by your activity level. For fat loss the calculator takes 20 percent off, for muscle gain it adds 10 percent. It never goes below 1,200 kcal.

Protein is set at 1.6 g per kilo of body weight, in the middle of the 1.4 to 2 g range that suits most active adults. Treat both as a starting point and adjust after two to three weeks based on how your weight moves.

What 100 g of protein looks like

A katori of dal (about 9 g), 100 g of paneer (about 18 g), two eggs (about 12 g), a katori of curd (about 8 g), 100 g of cooked chicken (about 25 g) and a scoop of whey (about 24 g). Spread it across three or four meals.