Want to know how many calories and how much protein your body really needs each day? Use this free calculator to get quick, personalized estimates based on your age, weight, lifestyle, and goals. Whether you’re trying to lose fat, gain muscle, or maintain your health on a budget, this tool helps you stay on track with confidence.
Daily Calorie & Protein Needs Calculator
How the Calculator Works ?
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. It then adjusts this number based on your activity level and fitness goal—whether you want to lose weight, maintain it, or build muscle.
Your protein needs are calculated based on your weight and goal:
- 🏋️ For muscle gain: higher protein needs
- 🍏 For fat loss: moderate to high protein for satiety and muscle protection
- ⚖️ For maintenance: balanced daily intake
To make it practical, the calculator also gives you real food equivalents, like:
- 🥚 Eggs (6g protein each)
- 🥣 Lentils (9g protein per cup)
- 🐟 Sardines (20g protein per fillet)
This helps you not only plan your meals — but budget them too. Perfect for anyone looking to eat healthy without overspending.