Calculate Your Protein.Build More Muscle.
Find out how much protein, how many calories and which macros your body needs for your goal. Free calculators built on sports nutrition research, with clear numbers in seconds.
Free to use. No account. Your numbers stay on your device.
Quick protein estimate
130–175g protein/day
- Per kg of body weight
- 1.6–2.2 g
- Per meal, 4 meals a day
- 30–45 g
Assumes regular exercise. Add age, height and activity for your full breakdown and a sample day.
Popular calculators
The numbers people ask us for most, from daily protein to your one-rep max.
Protein Calculator
Your daily protein range, per meal amounts and a sample day.
130–175g/day
Calorie Calculator
Calories to lose fat, maintain your weight or build muscle.
2,260kcal/day
TDEE Calculator
How many calories your body burns in a full day.
2,760kcal/day
BMI Calculator
Body mass index, your category and a healthy weight range.
24.7BMI
Macro Calculator
Protein, carbs and fat in grams and percent.
130 / 353 / 92g P / C / F
Water Intake Calculator
Daily fluid needs, adjusted for training and heat.
2.9L/day
Ideal Weight Calculator
Your ideal weight by four clinical formulas and BMI.
72–77kg
1 Rep Max Calculator
Estimate your max lift from any set, plus training loads.
115kg 1RM
All calculatorsGrouped by nutrition, body composition and training.Find Your Numbers
Each calculator answers one question. Start with the one you are asking right now.
How much protein do I need?
Gives you a daily protein range based on your weight, activity and goal, then splits it into meals so the number is easy to hit.Protein CalculatorHow many calories should I eat?
Works out your maintenance calories, then the deficit or surplus that matches your goal and a realistic pace.Calorie CalculatorHow many calories do I burn a day?
Estimates your total daily energy expenditure: your resting metabolism plus digestion, daily movement and exercise.TDEE CalculatorIs my weight in a healthy range?
Calculates your body mass index and shows where it sits on the scale, with an honest note on why it misreads muscular people.BMI CalculatorWhat should my macros be?
Turns your calorie target into grams of protein, carbohydrates and fat, for a balanced, low-carb, high-carb or keto diet.Macro CalculatorHow much water should I drink?
Estimates how much to drink each day from your body weight, activity level and training time, with extra for hot weather.Water Intake CalculatorWhat should I weigh for my height?
Compares the four classic ideal body weight formulas with the healthy BMI range for your height, so you get a range instead of one magic number.Ideal Weight CalculatorWhat is my one-rep max?
Estimates the most you could lift once from a set of up to 15 reps, and gives you rep maxes and percentage loads for your program.1 Rep Max Calculator
Free Training Programs
From the Norwegian 4x4 interval method to heavy strength training. Download any plan as a printable PDF, complete with a training log.
Norwegian 4x4 Interval Training Program
Four 4-minute intervals at 85–95% of your max heart rate, with 3 minutes of easy movement between. Developed by Norwegian researchers to raise fitness fast, in about 40 minutes.
- Weeks
- 8
- Per week
- 2–3
- Level
- All levels
Beginner Full-Body Strength Program
Three full-body workouts a week, built on the movements that matter most. Learn the lifts, then get steadily stronger for 12 weeks.
- Weeks
- 12
- Per week
- 3
- Level
- Beginner
Upper/Lower Muscle Building Program
Four workouts a week, alternating upper and lower body. Each muscle is trained twice a week with enough volume to grow, and the plan builds to a peak before a deload.
- Weeks
- 8
- Per week
- 4
- Level
- Intermediate
Build Your Knowledge
Clear, research-based guides on protein, calories, training and recovery. No fads, no hype.
How Much Protein Do You Need Per Day?
The official minimum is 0.8 g per kg of body weight, but most active people do better with about double that. Here is how much protein you need for your goal, and why.
Read the articleHow Much Protein Should You Eat Per Meal?
About 0.4 g per kg of body weight per meal, or roughly 25–40 g for most people, across three to five meals. And no, your body does not waste protein above 30 g.
Read the articleHow to Build Muscle: A Science-Based Guide for Beginners
Muscle grows when you train hard enough, eat enough protein and energy, and recover. Here is how much of each you need, based on the research, with a simple plan to start.
Read the articleHow Many Calories Should You Eat to Gain Muscle?
Eat slightly more than you burn: about 250–500 kcal above maintenance for most people. Gain slowly, and more of the weight you add will be muscle rather than fat.
Read the articleHow to Lower Your Body Fat Percentage
Lowering body fat is not the same as losing weight. The goal is to lose fat while keeping, or even building, muscle. Here is how to do both.
Read the articleBulking vs Cutting: What's the Difference?
Bulking means eating in a surplus to build muscle; cutting means eating in a deficit to lose fat. Which one you should do first depends on where you are starting from.
Read the articleCreatine: What It Does and How to Take It
Creatine is the most researched sports supplement there is, and one of the few with clear benefits. Here is how it works, how much to take and what the myths get wrong.
Read the articleMuscle Recovery: What Actually Helps You Recover Faster
Training breaks muscle down. Recovery is when it is rebuilt stronger. The basics do most of the work, and a few popular methods do less than you might think.
Read the articleSleep and Muscle Growth: Why Rest Builds Muscle
Your muscles are rebuilt while you rest, and sleep is when that work peaks. Too little sleep slows muscle growth, weakens training and even changes what you lose on a diet.
Read the articleHow our calculators work
Good numbers come from good methods. Here is what sits behind every result.
Published formulas
Energy needs use the Mifflin-St Jeor equation, protein ranges follow the International Society of Sports Nutrition and recent meta-analyses, and strength estimates blend the Epley and Brzycki formulas. Every page names its method and sources.
Ranges, not false precision
Bodies differ, and research reports averages. Where the science gives a range, so do we, and we round to numbers you can actually use in a kitchen or a gym.
Private by default
Calculations run in your browser and your inputs are never sent to us. Tick "Remember on this device" and your numbers are saved in your own browser, ready when you come back.