NUTRITION
INTAKE CALCULATOR
Based on Mifflin-St Jeor (BMR) and activity level. Height in feet: we'll convert to inches for you.
Protein: 1.6–2.2 g/kg for muscle and recovery. Use the targets below by goal.
MAINTENANCE
Calories
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Protein (g/day)
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WEIGHT LOSS
Calories (deficit)
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Protein (g/day)
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WEIGHT GAIN
Calories (surplus)
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Protein (g/day)
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Maintenance = TDEE. Weight loss: ~500 cal below TDEE. Weight gain: ~300 cal above TDEE. Protein range kept for all goals.