Estimate your daily calorie and protein needs based on your age, body measurements, activity level, and goal. Enter your details, click Calculate My Needs, and see estimated BMR, maintenance calories, goal calorie targets, and a suggested protein range. This free tool runs in your browser and does not require an account.

Disclaimer

Disclaimer: This calculator provides general estimates for informational and educational purposes. Calorie and protein needs vary from person to person and can be affected by factors such as body composition, health conditions, medications, pregnancy, breastfeeding, and training demands. This tool is not medical or dietary advice. If you have a medical condition or special nutritional needs, consult a qualified healthcare professional or registered dietitian.

If you are pregnant or breastfeeding, your nutritional needs are different. Consider consulting a healthcare professional or registered dietitian instead of relying on this calculator's general estimates.

For users under 18, adult calorie equations are not designed for children and adolescents. Seek professional guidance rather than applying these adult calorie targets.

Web4pps does not provide medical, diet, or training advice. Results are estimated starting points, not prescriptions, and they do not guarantee weight loss, weight gain, or muscle gain.

How to Use "Calorie Needs and Protein Needs Calculator"

Estimate your daily calorie and protein needs based on your age, body measurements, activity level, and goal.

• Choose a unit system — Metric (kg and cm) or Imperial (lb, ft, and in). Inputs are converted internally.
• Enter your age — whole years from 13 to 100. A note appears for ages 13–17 because adult equations are not designed for adolescents.
• Select sex — Male or Female. The Mifflin-St Jeor equation uses a sex-specific constant. This is an estimate, not a medical assessment.
• Enter height and weight — centimeters and kilograms, or feet/inches and pounds.
• Select activity level — Sedentary through Extremely Active. Activity multipliers are estimates and are one of the largest sources of error.
• Choose a goal — Lose Weight, Maintain Weight, or Gain Weight. Optional deficit (−10%, −15%, −20%) and surplus (+5%, +10%, +15%) presets are available.
• Optional protein preference — keep the goal-based range, or choose 1.2, 1.4, 1.6, 1.8, or 2.0 g of protein per kilogram.
• Click Calculate My Needs — review your estimated daily calorie target, protein range, maintenance calories, BMR, goal comparison, and optional macro estimate.
• Reset, print, or share — Reset Calculator clears inputs and locally stored preferences. Print uses your browser print dialog. Share copies a summary without putting body measurements in the URL.

Calculations run in your browser. See Privacy Information below for details.

Who should use "Calorie Needs and Protein Needs Calculator"

This free tool is for people who want a quick answer to “How many calories and how much protein should I eat each day?” without creating an account.

• People trying to lose weight who want a starting calorie and protein estimate.
• People maintaining their current weight.
• People trying to gain weight or muscle.
• Gym and fitness users looking for a daily calorie and protein starting point.
• Beginners learning about calorie intake, BMR, TDEE, and protein.
• Anyone searching for a calorie needs calculator, protein needs calculator, or TDEE calculator.

It is not a substitute for a metabolic test, a clinical nutrition plan, or medical advice. If you have a health condition, are pregnant or breastfeeding, or are under 18, check with a qualified professional first.

How This Calculator Works

The calculator estimates three related numbers: BMR, maintenance calories (TDEE), and a goal-based calorie target. Protein is estimated from body weight and the selected goal.

• BMR (Mifflin-St Jeor) — Male: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5. Female: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161. Displayed BMR is rounded to the nearest whole calorie.
• TDEE — TDEE = BMR × activity multiplier, rounded to the nearest whole calorie.
• Goal calories — Maintain uses TDEE. Lose weight defaults to TDEE × 0.85 (−15%). Gain weight defaults to TDEE × 1.10 (+10%). Goal calories are rounded to the nearest 10 calories for readability.
• Protein — Maintain uses 1.2–1.6 g/kg. Weight loss and weight gain use 1.6–2.0 g/kg. Grams are rounded to the nearest whole gram.

Example: a 30-year-old male, 175 cm, 75 kg, moderately active (1.55). BMR is about 1,699 kcal/day. TDEE is about 2,633 kcal/day. A moderate weight-loss target is about 2,240 kcal/day, with protein around 120–150 g/day.

Understanding Your Calorie Needs

Calories are a unit of energy in food and drink. Daily calorie requirements differ because bodies differ. Age, sex, height, weight, and how much you move all change estimated energy needs.

What is BMR? BMR (basal metabolic rate) is an estimate of the calories your body needs to perform essential functions while at rest.

What is TDEE? TDEE (total daily energy expenditure) is an estimate of the calories you burn in a typical day, including your activity.

Why does activity level matter? Someone who walks, exercises, or has a physically demanding job generally needs more calories than someone who spends most of the day sitting. Activity multipliers are convenient estimates, not exact measurements of your week.

Understanding Protein Needs

Protein helps support muscle maintenance, recovery, and other important functions in the body. Intake is often estimated from body weight rather than from a single universal gram target.

For a 70 kg person, a general active-adult range of 1.2–1.6 g/kg is about 84–112 g/day. Goals can change the suggested range. Higher protein during a calorie deficit may help preserve lean mass, but individual needs vary.

These are general estimates for adults and are not medical or individualized nutrition prescriptions.

BMR vs TDEE

BMR is the resting estimate. TDEE is the all-day estimate. Eating around TDEE is a starting point for maintaining current weight at the activity level you selected. Eating below TDEE is a starting point for a calorie deficit. Eating above TDEE is a starting point for a calorie surplus. Neither number measures your metabolism in a lab.

Calories for Weight Loss

Weight loss generally requires a sustained calorie deficit, but actual results vary. Sleep, stress, medications, muscle mass, and how closely activity matches the selected multiplier all matter. This calculator does not promise a specific amount of weight loss per week.

Calories for Weight Gain

Weight gain generally requires a calorie surplus. Gradual changes can be easier to manage than large jumps. Resistance training and adequate protein are often part of a muscle-gain plan, but this page does not prescribe a training program.

How Accurate Is This Calculator?

Equations are estimates. Individual metabolism varies. Activity levels are difficult to estimate from a short label. Actual weight trends over several weeks can help you judge whether the estimate is a useful starting point. Prefer “estimated,” “suggested range,” and “starting point” over treating any one result as exact.

Frequently Asked Questions

How many calories should I eat per day?
Calorie needs depend on age, sex, height, weight, and activity level. This calculator estimates basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies by an activity factor to estimate maintenance calories (TDEE). Your selected goal then applies a moderate deficit, maintenance target, or surplus as a starting estimate.

How much protein do I need per day?
Protein is shown as a range rather than one perfect number. For generally active adults maintaining weight, a common starting range is 1.2–1.6 g per kilogram of body weight. For weight loss or muscle-building goals, this calculator uses 1.6–2.0 g/kg. You can also choose a specific protein factor if you already have a preference.

What is the difference between BMR and TDEE?
BMR (basal metabolic rate) estimates the calories your body needs at rest for essential functions such as breathing, circulation, and maintaining body temperature. TDEE (total daily energy expenditure) estimates the calories you burn in a typical day, including activity. TDEE is BMR multiplied by your selected activity multiplier.

How many calories should I eat to lose weight?
Weight loss generally requires a sustained calorie deficit, but actual results vary. This calculator’s default weight-loss target is about 15% below estimated maintenance calories, with optional mild (−10%) and aggressive (−20%) presets. A calorie deficit is a starting estimate, not a guarantee of a specific rate of weight loss.

How much protein should I eat to build muscle?
Resistance training plus adequate nutrition matters more than any single number. For weight-gain or muscle-building goals, this calculator suggests about 1.6–2.0 g of protein per kilogram of body weight as a practical adult range. Individual needs vary with training, body composition, and health status.

Is this calorie calculator accurate?
It provides an estimate, not a direct measurement of metabolism. Equations such as Mifflin-St Jeor are population averages. Individual metabolism, body composition, medications, health conditions, and activity-level guesses can all change real-world needs. Tracking weight trends over time is often a better check than any one calculator result.

Should I eat exactly the number shown?
No. Treat the result as a starting estimate. Your needs may vary from day to day. Prefer suggested ranges and gradual adjustments rather than trying to hit one exact calorie or protein figure at every meal.

Can I use this calculator if I am pregnant?
This tool does not provide pregnancy-specific calorie recommendations. If you are pregnant or breastfeeding, your nutritional needs are different. Consult a healthcare professional or registered dietitian instead of relying on these general adult estimates.

Related Calculators

After you estimate daily calorie and protein needs, these free Web4pps tools can help with related health and fitness planning:

• If you want to estimate your body mass index, try our BMI Calculator.
• If you want to estimate calories burned while walking, try our Walking Calories Burned Calculator.

Privacy Information

The Calorie Needs and Protein Needs Calculator runs entirely in your browser. Age, sex, height, weight, activity level, and goal are used only on your device to compute results. Web4pps does not require an account, and these calculator values are not sent to our servers for storage. The page may remember your last inputs in your browser's local storage so you do not have to re-enter them. Reset Calculator removes that locally stored state. Share Result copies a calorie and protein summary with the page URL; it does not put your body measurements in the link. Do not enter information you are uncomfortable keeping on your own device while using the page. The wider website may still use analytics or advertising technologies as described in the Privacy Policy.