Protein Calculator
Calculate daily protein needs based on weight, activity level, and fitness goals.
Protein Calculator
Calculate daily protein needs based on weight, activity level, and fitness goals.
Basal Metabolic Rate — Mifflin-St Jeor Equation
ℹ️ Multiply BMR by activity factor: Sedentary ×1.2 | Light ×1.375 | Moderate ×1.55 | Very active ×1.725 | Extra active ×1.9
Disclaimer
Results provided by this calculator are for informational and educational purposes only. They are based on the values you enter and standard formulas, and should not be considered financial, medical, legal, or professional advice. Always consult a qualified professional before making important decisions based on these results. Roughtools makes no warranties regarding the accuracy or completeness of these calculations for your specific situation.
Frequently Asked Questions
Pro Tips
The Mifflin-St Jeor equation used here is the most validated for most adults. But BMR estimates can be off by 10-15% — actual calorie needs require tracking and adjustment.
A calorie deficit of 500/day theoretically produces 1 lb/week of fat loss, but metabolic adaptation slows this over time. Break plateaus with diet breaks and strength training.
Protein has the highest thermic effect of food (20-35% of calories burned digesting it) and preserves muscle during weight loss. Prioritise it to protect your BMR.
Exercise activity is often overestimated. Most fitness apps overcalculate calorie burn. Focus on non-exercise activity thermogenesis (NEAT) — walking, fidgeting, daily movement.
When to Use This Calculator
Calculate your TDEE (BMR × activity) to know your calorie maintenance level before creating a deficit.
Find your calorie maintenance level to add a 200–300 calorie surplus for lean muscle gain.
Adjust calorie needs upward for marathon training or other high-intensity programs where TDEE increases dramatically.
Get a starting calorie target to enter into a food tracking app. Adjust up or down after 2–3 weeks based on results.
Calculate calorie needs during recovery periods when activity level changes, ensuring adequate nutrition for healing.
About the Protein Calculator
This protein calculator determines your optimal daily protein intake in grams based on your body weight, activity level, and primary goal — muscle building, fat loss, athletic performance, or general health. See protein targets from multiple evidence-based protocols and an example meal plan showing how to distribute protein across the day for best results. Designed for adults; separate recommendations apply to children and pregnant women.
How to Use the Protein Calculator
- 1
Enter your body weight in kg or lbs.
- 2
Select your activity level (sedentary, moderately active, athletic, highly trained).
- 3
Select your primary goal: muscle gain, fat loss, endurance, or health.
- 4
See daily protein targets (g/day and g/kg) from multiple evidence-based guidelines.
- 5
Review example protein sources and how to distribute intake across meals.
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Macro Calculator
Calculate daily protein, carbohydrate, and fat targets based on your goals.
TDEE Calculator
Calculate Total Daily Energy Expenditure — your total calorie burn per day.
BMR Calculator
Calculate Basal Metabolic Rate — calories your body burns at rest per day.
Body Fat Calculator
Estimate body fat percentage using the US Navy method.
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