How many calories and how much protein do you need a day?
Your daily target
kcal
calories a day
- Protein
- g
- Fat
- g
- Carbs
- g
How the calculator works
It starts from your resting energy, worked out with the Mifflin-St Jeor formula from your sex, age, height and weight, then multiplies it by how active you are. That gives the calories that keep your weight where it is.
The answer is shown as a range of 10% either side, because no formula knows your own metabolism exactly. Use the middle number, watch your weight trend, and move a little up or down.
Protein, fat and carbs: what the numbers mean
Protein is set at 1.6 g per kg of body weight a day, and 1.8 g per kg while you lose weight, to help keep your muscle. If you carry a lot of extra weight, it is counted from a healthier weight rather than your full weight.
Fat is about 27% of the day’s calories and carbs make up the rest. You don’t need to hit them to the gram: get the protein in across your meals and let the calories guide the rest.
Losing and gaining at a safe pace
To lose weight, the target is at most 500 calories under what you burn, or 20% of it if that is smaller, and never below 1,400 calories a day for women or 1,900 for men. That is at most about 1 lb (0.45 kg) a week: slow on purpose, so it lasts.
To build muscle, the target is 300 calories over what you burn, no more. Under 18, underweight, or pregnant or breastfeeding, the calculator keeps you at the amount that holds your weight steady.
Questions and answers
How much protein do I need a day?
For people who train, about 1.6 g per kg of body weight a day, or 1.8 g per kg while losing weight. Enter your details above and the calculator gives your number in grams.
Why does it give a range, not one number?
Formulas estimate; bodies differ. Start in the middle of the range, watch your weight for a few weeks, and change it a little.
Do I have to count calories every day?
No. Many people use the numbers as a guide: hit your protein, keep portions steady, and check the trend on the scale once a week.
Food is half. Here's the other half.
ARVIA’s free beginner programs, Sculpt Foundations for women and Strength Foundations for men, tell you exactly what to do in the gym each workout.
ARVIA doesn't give medical advice. Check with a doctor before you start a new exercise program, especially if you have a health condition or an injury, or you're pregnant. Stop if something hurts.