Tools

Calorie & Protein Calculator

Dial in your daily targets. Calculate your TDEE, set a goal, and get the calorie and protein numbers that actually move the needle.

Daily Calories

Your TDEE and target intake based on goal.

5 ft = 60 in · 6 ft = 72 in
Your Target Intake
2,500
kcal / day
Maintenance TDEE: ~2,500 kcal
Protein
180
grams
Carbs
280
grams
Fat
70
grams

The Field-Tested Note

These numbers come from the Mifflin-St Jeor equation — the most accurate TDEE formula in current research. Treat them as a starting point, then adjust by ±100 kcal/week based on real-world results on the scale.

Daily Protein

Optimal protein intake for your training goal.

Higher protein protects muscle when calories are low.
Leave blank if unknown — we'll use total body weight.
Recommended Daily Protein
162
grams / day
Target range: 145–180 g
Per Meal (×4)
40
grams
Per Meal (×5)
32
grams
Calories
648
kcal

The Field-Tested Note

Spread your protein across 3–5 meals of 25–45g each for maximum muscle protein synthesis. Front-load earlier in the day if you train in the evening — your morning meal is the longest gap from training.

⚕️ Field Tested, not FDA approved. These calculators provide research-backed estimates for general fitness use. Consult a registered dietitian or physician for medical, clinical, or competition-level nutrition planning.