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Calories and protein

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Your daily calorie burn (Mifflin-St Jeor equation), a calorie target for your goal, and how much protein, fat, and carbs to aim for.

How this calculator works

Your resting burn is estimated with the Mifflin-St Jeor equation, which uses weight, height, age, and sex, and is one of the most accurate formulas for most adults. That number is multiplied by an activity factor to get your total daily burn, then adjusted for your goal: a 500-calorie daily deficit works out to roughly one pound a week. Protein is set per pound of body weight, fat at about 30% of calories, and carbohydrates fill the rest.

Disclaimer: This calculator is for general information only and is not medical or nutrition advice. Talk with your doctor or a registered dietitian before changing your diet, exercise, or treatment, especially if you have a health condition.

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