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TOOLS · WEIGHT LOSS
Daily protein calculator.
How much protein to eat daily to protect your muscle mass — especially important when losing weight.
kg
35 kg250 kg
Your goal
Strength training
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Body Mass Index — the most common starting point, in kg and cm.
Open calculator →Basal metabolic rate
Calories your body burns at rest, via the Mifflin-St Jeor formula.
Open calculator →Total daily energy (TDEE)
Your BMR multiplied by a realistic activity factor.
Open calculator →Calorie deficit
How many calories to eat per day to lose weight without starving.
Open calculator →Notice: Protein recommendations are for healthy adults. People with kidney or liver disease, or on a clinical-nutrition plan, should consult before adjusting protein.