Our Calorie & Protein calculator is based on the Mifflin St. Jeor formula to find your resting metabolic rate. RMR is the amount of calories that is burned while in complete rest, this is also known as BMR (basal metabolic rate).

It's simple to use, simply enter your current weight, age, height,gender and exercise levels into the calculator and it will give an estimate for your Maintance calorie amount (the amount you can eat without gaining fat, also known as TDEE - Total daily energy expenditure) and two estimates are given one for a steady weight loss of approx. 0.5-1lb a week & one for a more accelerated weight loss of approx. 1lb-2lb a week.

If you are going to use these values in a food tracking app remember you don’t need to adjust this value when you exercise– that is already factored into the equation.

Weight in kg/lbs
or Stones
Exercise Frequency
Exercise Level
Physical Job
Height (Feet & Ins)
or cms
Steady Weight Loss
Accelerated Weight Loss
Daily Protein Target Range - Athletic
Daily Protein Target Range - Lifting

Try to hit your protein target in grams per day. Not only will this aid satiety but aids in muscle repair.
Choose the range based upon the type of exercise you mainly perform.

For Carbohydrates & Fats for fat loss, eat them at a level you are comfortable with. There is no magic level and everyone is different.

For fat loss the most important thing is to be in a calorie deficit.

If you are not losing on these levels try reducing your calories by a further 100 a day for a week or so. If find that you are losing too fast, try increasing your calories by 100 per day.
If you wish to go lower for faster weight loss then reduce your calories slowly, but remember it's better to burn the fat than to starve it.

Disclaimer: Please understand that these calculations are based on scientific formulas that generalize between people, and as such may not be relevant in all cases. Additionally, this calorie calculator is not applicable to children or pregnant women. Always consult your doctor before commencing a weight loss program.