Calorie Protein Calculator

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Calorie & Protein Calculator

Calorie & Protein Calculator

Enter your details to see your estimated macros.

Understanding Your Calorie and Protein Needs

Calculating your daily calorie and protein intake is a fundamental step towards achieving your health and fitness goals, whether it's maintaining your current physique, losing fat, or building muscle. This calculator provides an estimate based on the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR), a widely accepted formula, and then adjusts for activity level and your specific goal.

The Science Behind the Calculation

The process involves several key steps:

  1. Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic life functions. The Mifflin-St Jeor equation is used here:
    • For men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
    • For women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
    Note: For simplicity in this calculator, height is not directly asked, as weight and activity level are often primary drivers for macro estimation in many practical scenarios. However, for more precise BMR, height would be included.
  2. Total Daily Energy Expenditure (TDEE): This is your BMR multiplied by an activity factor. The activity factor accounts for the calories burned through daily activities and exercise.
    TDEE = BMR * Activity Factor
  3. Calorie Goal Adjustment:
    • Maintain Weight: Your TDEE is your target daily calorie intake.
    • Lose Weight: A deficit of 300-500 calories per day is typically recommended for sustainable fat loss. This calculator subtracts 500 calories.
    • Gain Weight: A surplus of 300-500 calories per day is generally advised for lean muscle gain. This calculator adds 500 calories.
  4. Protein Intake: Protein is crucial for muscle repair, growth, and numerous bodily functions. A common recommendation for active individuals is 1.6 to 2.2 grams of protein per kilogram of body weight. This calculator uses a target of 2.0 grams per kg for simplicity and effectiveness for most active goals.

How to Use This Calculator

To get your estimated daily calorie and protein targets:

  • Enter your current Body Weight in kilograms.
  • Select your typical Activity Level from the dropdown.
  • Choose your Primary Goal (Maintain, Lose, or Gain Weight).
  • Select your Gender.
  • Enter your Age in years.
  • Click the "Calculate Macros" button.

The results will provide an estimated daily calorie target and a corresponding protein target in grams. Remember, these are estimates, and individual needs may vary. Consulting with a healthcare professional or a registered dietitian is always recommended for personalized advice.

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