3 Class Pass

01 YOUR DETAILS

METRIC ONLY

All fields are required.

Sex used for the equations

02 YOUR ACTIVITY

Choose the option that best matches most of your week.

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Count planned training sessions. Your normal work and daily movement are covered separately above.

SEND THIS SCREENSHOT TO YOUR COACHCALORIE + PROTEIN STARTING POINT

A starting point, not a rule.

Your results will appear here.Complete every field to see your estimates.
Maintain weight—kcal / day
Daily protein—g / day
Fat loss—kcal / day
Gain weight—kcal / day

DETAILS ENTERED

Sex—
Age—
Height—
Weight—
Normal day—
Exercise—

Complete every field to see your estimates.

THE NUMBERS BEHIND YOUR CALORIE ESTIMATEWe blend two resting-energy equations, then adjust for your normal day and weekly exercise. Open the breakdown to see how your daily calories are calculated.

A transparent blend.

We average Mifflin–St Jeor and revised Harris–Benedict equally. This blend is a design choice, not a clinically validated improvement over the individual equations.

Your combined activity multiplier is 1.45. The resting-energy equations do not prescribe a multiplier for each number of sessions. We combine normal daily movement and exercise into a practical estimate within the calculator’s existing 1.2–1.9 range. The range below shows disagreement between equations, not a confidence interval.

Enter your details to compare estimates.

Resting energy estimates · kcal/day
Mifflin–St Jeor—
Revised Harris–Benedict—
Blended resting estimate—

Equations: Calculator.net. Their settings offer individual equation selection; this calculator uses the blend described here.

THE NUMBERS BEHIND YOUR PROTEIN ESTIMATEProtein guidance, food ideas and the evidence behind the daily range.

Support muscle

Protein supports muscle repair and growth alongside strength training. More isn’t always better. [1]

Keep muscle during fat loss

Getting enough protein helps protect muscle when eating fewer calories. Some athletes need a higher target. [2]

Spread it across meals

Include protein across your daily meals. Food can cover your needs; shakes are an optional convenience. [3]

Build meals around protein

A few everyday options to mix and match:

  • Chicken & lean meat
  • Fish & tinned tuna
  • Eggs
  • Milk & yoghurt
  • Tofu
  • Lentils & beans

Protein amounts vary by food and portion. Food guide

THE PROTEIN EVIDENCE

Our starting range is a practical interpretation. The Morton et al. meta-analysis (2018) estimated a muscle-gain plateau near 1.6 g/kg/day, with considerable uncertainty. It studied resistance training without calorie restriction, so this is not a universal ceiling or a fat-loss prescription.

The Nunes et al. review (2022) also found small additional lean-mass benefits from more protein alongside resistance training. The ISSN position statement (2017) suggests 1.4–2.0 g/kg/day for most exercising adults; AIS guidance gives 1.6–2.4 g/kg/day for athletes losing weight. These recommendations address different contexts.

If you have kidney disease, a prescribed diet, or a body weight that makes this calculation unsuitable, ask a dietitian for an individual target.

PROTEIN FOODS AT A GLANCE

WHAT DOES 30 G OF PROTEIN LOOK LIKE?

Every option below provides about 30 g of protein. Compare the food amount and calories to see which choices give you more protein for fewer calories.

MORE PROTEIN FOR FEWER CALORIES

  1. 1 Baked King George whiting 106 gAbout 1 small fillet 131kcal 22.8 gprotein / 100 kcal
  2. 2 Whey protein powder 35 g powderAbout 1 scoop 132kcal 22.7 gprotein / 100 kcal
  3. 3 Cooked prawns, peeled 111 gRoughly 7 large prawns 134kcal 22.4 gprotein / 100 kcal
  4. 4 Tuna in water, drained 115 gAbout 2 small cans, drained 148kcal 20.2 gprotein / 100 kcal
  5. 5 Baked chicken breast 103 gAbout half a large breast 157kcal 19.0 gprotein / 100 kcal
  6. 6 Lean rump steak 94 gAbout 1 small palm-sized steak 159kcal 18.9 gprotein / 100 kcal
  7. 7 Natural light Greek yoghurt 323 gAbout 1⅓ cups 181kcal 16.6 gprotein / 100 kcal
  8. 8 Cottage cheese 176 gRoughly ¾ cup 235kcal 12.8 gprotein / 100 kcal
  9. 9 Firm tofu 234 gAbout half a 450 g block 304kcal 9.9 gprotein / 100 kcal
  10. 10 Hard-boiled eggs About 5 eggsRoughly 242 g edible weight242 g edible weight 329kcal 9.1 gprotein / 100 kcal
  11. 11 Atlantic salmon 131 gAbout 1 small fillet 338kcal 8.9 gprotein / 100 kcal
  12. 12 Cooked lentils 411 gAbout 2 cups cooked 378kcal 7.9 gprotein / 100 kcal
  13. 13 Peanut butter 124 gAbout 6 tablespoons 775kcal 3.9 gprotein / 100 kcal

The same 30 g of protein can come with very different food amounts and calories.

Approximate edible weights. Preparation, brand and protein-powder formulation can change the numbers. Generic foods use the Australian Food Composition Database; yoghurt uses its manufacturer label.

PUT IT ON YOUR PLATE

3 DAYS OF MEAL IDEAS.

Example portions based on your calories and protein range. Adjust your details above to update the plan. Spread the snacks across your day; chocolate or ice cream can be dessert.

Enter your details above to build your plan.

Mixed-diet examples with wheat, dairy, fish, shellfish, eggs, soy, peanuts and tree nuts. Check ingredients for allergies. These are meal ideas, not a complete personalised nutrition prescription.

PORTIONS & NUTRITION ESTIMATES

Meat, fish, rice, pasta, lentils, potatoes and vegetables are weighed cooked; tuna is drained. Oats are dry, bread is weighed before toasting, eggs are peeled and fruit is edible weight. A chicken breast or steak varies in size: use the cooked gram weight shown. Oil, spreads and treats are included; extra sauces, drinks and ingredients change the totals.

Main meat and seafood portions stay between 150 and 250 g cooked. Rice, pasta and potatoes stay at or below 300 g cooked per meal; oats stay between 40 and 80 g dry. Portions adjust across all four meals towards your calorie estimate and protein range. These are practical menu limits, not recommended serving sizes for everyone. When the examples cannot match your targets within these limits, we say so.

Nutrition values were checked on 12 September 2026 against Food Standards Australia New Zealand’s Australian Food Composition Database, Release 3. Yoghurt uses the Chobani Natural Light label; chocolate uses the Cadbury Dairy Milk label. Vanilla ice cream is the database’s regular-fat example. Check your own pack: brands, meat cuts and cooking methods change the numbers.

Carbs are available carbohydrate, excluding fibre, consistent with Australian food labelling. Database energy includes fibre; kilojoules are converted to kcal by dividing by 4.184. Fibre, food components and label rounding mean calories may differ from protein × 4 + carbs × 4 + fat × 9. Totals use the actual displayed portions and unrounded nutrition values, so rounded ingredient totals can differ slightly. These examples do not assess all vitamin, mineral or fibre requirements.

For adults aged 18–80. Not for pregnancy or breastfeeding. If you have a medical condition, a history of disordered eating, or need an individual nutrition plan, speak with a qualified health professional. About calorie-estimate limitations.