Protein and calorie calculator
Enter your details to get an estimate of the protein you might aim for in a day and the energy you use. The defaults are estimates, not advice.
Estimated. These results are estimates from general formulas. No registered dietitian or doctor has reviewed them.
For any medical condition, please follow your doctor's advice. Nutrition values are estimates.
The formulas
Protein = weight (kg) × 0.8 g per kg for the goal you chose. The defaults are 0.8 g per kg for general eating and 1.6 g per kg for building muscle. They are estimates set by Saladova.
Energy use = basal metabolic rate × an activity factor. Basal metabolic rate (Mifflin-St Jeor) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5 for men or − 161 for women.
Activity factors
- Sedentary: little or no exercise: × 1.2
- Light: exercise 1 to 3 days a week: × 1.4
- Moderate: exercise 3 to 5 days a week: × 1.6
- Active: hard exercise 6 to 7 days a week: × 1.7
- Very active: hard exercise and a physical job: × 1.9
Source
Mifflin MD and others, A new predictive equation for resting energy expenditure in healthy individuals, American Journal of Clinical Nutrition 1990.
These are general estimates for healthy adults. If you have a medical condition, please follow your doctor's advice.