Free tool
Protein & calorie calculator
Your daily targets from the Mifflin-St Jeor equation — the same method dietitians use — adjusted for how often you train and what you're training for.
Daily target
3080kcal
Maintenance is about 2750 kcal. A small surplus builds muscle without much fat.
Protein
162 g
Non-negotiable floor
Fat
92 g
About 27% of calories
Carbs
400 g
Fuels your training
How to use these numbers
Treat protein as the floor you hit every day and calories as a weekly average — one big dinner doesn't undo anything. Weigh yourself a few mornings a week and judge the trend over two to three weeks, not day to day.
If the scale hasn't moved in the direction you want after three weeks, adjust calories by about 10% and hold again. Slow and boring beats aggressive and abandoned.
These are general estimates for healthy adults, not medical or dietary advice. See our disclaimer.