Understanding the Methodology
This calculator is not a random guess; it uses clinical formulas to determine your energy expenditure and protein ratio.
1. The Mifflin-St Jeor Formula
This is the default setting. It calculates your Basal Metabolic Rate (BMR)—the calories you burn just by existing. It is widely considered the most accurate standard formula for non-obese individuals.
2. The Katch-McArdle Formula
Available in the "Settings" panel, this formula is superior for athletes or those with low body fat. It ignores age and gender and calculates BMR based solely on Lean Body Mass (LBM). If you know your body fat percentage, we recommend using this setting.
Protein Needs by Goal
🥩 Protein for Muscle Gain (Hypertrophy)
When you lift heavy weights, you create micro-tears in your muscle fibers. Protein provides the amino acids (specifically Leucine) required to repair these tears, making the muscle larger and stronger.
Target: 1.6 to 2.2 grams per kg of body weight.
⚖️ Protein for Weight Loss
Protein is the most "thermogenic" macronutrient. This means your body burns more calories digesting protein (20-30%) compared to carbs (5-10%) or fats (0-3%). Additionally, protein increases satiety, helping you feel full while in a calorie deficit.
Target: 1.2 to 1.6 grams per kg of body weight.
Top Protein Food Sources
Use this chart to help plan your meals to hit your calculated target.
| Food Source (100g cooked) | Protein Content | Calories (Approx) |
|---|---|---|
| Chicken Breast (Skinless) | 31g | 165 kcal |
| Tuna (Canned in water) | 26g | 116 kcal |
| Lean Ground Beef (90%) | 26g | 250 kcal |
| Salmon (Atlantic) | 22g | 208 kcal |
| Eggs (2 Large) | 12g | 155 kcal |
| Greek Yogurt (Non-fat) | 10g | 59 kcal |
| Lentils (Plant-based) | 9g | 116 kcal |
| Tofu (Extra Firm) | 8g | 76 kcal |
Frequently Asked Questions
For healthy individuals with normal kidney function, high-protein diets (up to 2.2g/kg) are not harmful. However, those with pre-existing kidney disease should consult a doctor before increasing intake.
Does plant protein count?Yes! However, many plant sources are "incomplete" proteins (lacking some essential amino acids). Vegetarians should eat a variety of sources (e.g., rice and beans together) to get a complete amino acid profile.