Calorie & Protein Calculator
Your daily targets in 30 seconds. Nothing you enter leaves your browser.
Please fill in age, height, and weight.
—
calories/day to lose weight
—
grams of protein/day
—
calories/day to maintain
How to use these numbers: aim for the calorie target on most days, prioritize hitting the protein number, and weigh in weekly (not daily). Progress stalls for 2+ weeks? Recheck here after every 10 lbs lost.
Estimates use the Mifflin-St Jeor equation — the formula with the best research support. Individual needs vary; this is a starting point, not medical advice. Consult your physician before starting a weight-loss program.