Protein and Calorie Calculator
Enter your weight, activity level, and goal to get an estimate of how much protein and how many calories you need per day.
These numbers are a general estimate based on your weight and activity level, not an exact medical calculation. Adjust based on how your body responds over the first 2-3 weeks. For a more precise calculation, a nutritionist can also factor in your age, height, and body composition.
How it's calculated
Protein
We use 1.8 g per kg of body weight — a midpoint within the 1.6-2.2 g/kg range recommended for strength trainees. More detail in the complete protein guide.
Maintenance calories
Estimated by multiplying your weight by a factor based on your activity level (between 24 and 33 kcal/kg). For bulking, 15% is added; for cutting, 20% is subtracted. More context in bulking vs cutting.
This calculator provides a general estimate and does not replace the advice of a nutritionist, especially if you have any medical condition.