Calorie and Protein Calculator

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Daily Calorie & Protein Calculator

Male Female
Sedentary (little or no exercise) Lightly Active (light exercise/sports 1-3 days/week) Moderately Active (moderate exercise/sports 3-5 days/week) Very Active (hard exercise/sports 6-7 days a week) Extremely Active (very hard exercise/physical job)
Maintain Weight Mild Weight Loss (approx. 0.25 kg/week) Moderate Weight Loss (approx. 0.5 kg/week) Extreme Weight Loss (approx. 1 kg/week) Mild Weight Gain (approx. 0.25 kg/week) Moderate Weight Gain (approx. 0.5 kg/week) Extreme Weight Gain (approx. 1 kg/week)

Disclaimer: This calculator provides estimates based on common formulas. Individual needs may vary. Consult a healthcare professional or registered dietitian for personalized advice.

function calculateNeeds() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var weight = parseFloat(document.getElementById("weight").value); var height = parseFloat(document.getElementById("height").value); var activityLevelFactor = parseFloat(document.getElementById("activityLevel").value); var weightGoal = document.getElementById("weightGoal").value; var resultDiv = document.getElementById("result"); // Input validation if (isNaN(age) || age <= 0 || isNaN(weight) || weight <= 0 || isNaN(height) || height <= 0) { resultDiv.innerHTML = "Please enter valid positive numbers for Age, Weight, and Height."; return; } var bmr; // Basal Metabolic Rate // Mifflin-St Jeor Equation if (gender === "male") { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { // female bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee = bmr * activityLevelFactor; // Total Daily Energy Expenditure var calorieGoal; var calorieAdjustment; switch (weightGoal) { case "maintain": calorieAdjustment = 0; break; case "mild_loss": calorieAdjustment = -250; // Approx. 0.25 kg/week loss break; case "moderate_loss": calorieAdjustment = -500; // Approx. 0.5 kg/week loss break; case "extreme_loss": calorieAdjustment = -1000; // Approx. 1 kg/week loss (aggressive) break; case "mild_gain": calorieAdjustment = 250; // Approx. 0.25 kg/week gain break; case "moderate_gain": calorieAdjustment = 500; // Approx. 0.5 kg/week gain break; case "extreme_gain": calorieAdjustment = 1000; // Approx. 1 kg/week gain (aggressive) break; default: calorieAdjustment = 0; } calorieGoal = tdee + calorieAdjustment; // Protein Calculation (grams per kg of body weight) var proteinGeneral = (0.8 * weight).toFixed(0); // General recommendation var proteinActiveMin = (1.6 * weight).toFixed(0); // For active individuals / muscle gain var proteinActiveMax = (2.2 * weight).toFixed(0); // For active individuals / muscle gain resultDiv.innerHTML = "

Your Estimated Daily Needs:

" + "Your Basal Metabolic Rate (BMR): " + bmr.toFixed(0) + " calories/day" + "Your Total Daily Energy Expenditure (TDEE): " + tdee.toFixed(0) + " calories/day" + "Your Daily Calorie Goal for " + document.getElementById("weightGoal").options[document.getElementById("weightGoal").selectedIndex].text.toLowerCase() + ": " + calorieGoal.toFixed(0) + " calories/day" + "Recommended Daily Protein Intake:" + "
    " + "
  • For general health (sedentary): " + proteinGeneral + " grams
    • " + "
  • For active individuals or muscle gain: " + proteinActiveMin + " – " + proteinActiveMax + " grams
    • " + "
"; }

Understanding Your Daily Calorie and Protein Needs

Knowing your daily calorie and protein requirements is fundamental for achieving various health and fitness goals, whether it's weight loss, muscle gain, or simply maintaining a healthy lifestyle. This calculator uses established scientific formulas to provide you with personalized estimates.

What are Calories?

Calories are units of energy that your body uses to perform all its functions, from breathing and thinking to exercising and digesting food. The number of calories you consume relative to the number you burn determines whether you gain, lose, or maintain weight.

  • Basal Metabolic Rate (BMR): This is the minimum number of calories your body needs to function at rest (e.g., for organ function, breathing, circulation). Our calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate BMR formulas.
  • Total Daily Energy Expenditure (TDEE): This is your BMR plus the calories you burn through physical activity. It represents the total number of calories your body expends in a 24-hour period. Your activity level significantly impacts your TDEE.

Why is Protein Important?

Protein is a crucial macronutrient essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. It's particularly important for:

  • Muscle Growth and Repair: Protein provides the amino acids necessary for muscle synthesis, especially after exercise.
  • Satiety: Protein helps you feel fuller for longer, which can be beneficial for weight management.
  • Metabolism: Your body expends more energy to digest protein compared to fats or carbohydrates (known as the thermic effect of food).

How the Calculator Works

Our calculator takes into account several key factors to estimate your daily needs:

  1. Gender, Age, Weight, and Height: These inputs are used to calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. This formula provides a solid baseline for your energy expenditure at rest.
  2. Activity Level: Your BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE). This factor accounts for the calories you burn through daily movement and exercise.
  3. Weight Goal: Based on your TDEE, the calculator adjusts your calorie intake to align with your goal (e.g., a calorie deficit for weight loss, a surplus for weight gain, or maintenance).
  4. Protein Recommendation: Protein needs are calculated based on your body weight, with different recommendations for general health versus active individuals or those aiming for muscle gain.

Example Calculation:

Let's consider a 30-year-old male, 175 cm tall, weighing 70 kg, who is moderately active and wants to maintain his weight.

  • BMR Calculation (Male): (10 * 70) + (6.25 * 175) – (5 * 30) + 5 = 700 + 1093.75 – 150 + 5 = 1648.75 calories.
  • TDEE Calculation (Moderately Active, factor 1.55): 1648.75 * 1.55 = 2555.56 calories.
  • Calorie Goal (Maintain Weight): Approximately 2556 calories/day.
  • Protein Goal (General): 0.8g/kg * 70 kg = 56 grams.
  • Protein Goal (Active/Muscle Gain): 1.6g/kg * 70 kg = 112 grams to 2.2g/kg * 70 kg = 154 grams.

This individual would aim for around 2556 calories and between 56-154 grams of protein daily, depending on their specific activity and muscle-building goals.

Important Considerations:

While this calculator provides valuable estimates, individual needs can vary due to genetics, body composition, metabolic health, and specific training regimens. It's always recommended to consult with a healthcare professional or a registered dietitian for personalized dietary advice and to ensure your plan is safe and effective for your unique circumstances.

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