KiloMateCalorie and protein calculator
How many calories, kilojoules and grams of protein to eat a day for your goal. An estimate to start from, not a prescription.
Questions
How does this calorie calculator work?
It estimates the energy your body uses at rest with the Mifflin-St Jeor equation, multiplies it by your activity level, then adjusts for your goal. About 500 calories a day under maintenance is roughly 0.5 kg of fat loss a week.
How much protein do I need?
The calculator uses 1.6 g of protein per kg of body weight a day. Research on people who lift weights found muscle gains level off around this amount (Morton et al., 2018). Many people do well anywhere from 1.2 to 2.2 g per kg.
Is this accurate?
It's an estimate. Real needs vary from person to person by a few hundred calories a day. Track your intake and weekly weight for two to three weeks, then adjust.
General information only, not medical or dietary advice. Not suitable during pregnancy or breastfeeding, for under-18s, or with a medical condition. Talk to a GP or an Accredited Practising Dietitian.
Calories, kilojoules and macros, barcode scanning, lean fast-food swaps, a lifting log and weekly weigh-ins. Free on the web now. iPhone and Android apps are coming soon.
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