FUEL YOUR TRAINING
YOUR CALORIES. YOUR STARTING POINT.
Get an estimate for your day. Adjust your details and see what changes.
01 YOUR DETAILS
METRIC ONLYYOUR DAILY CALORIES
A STARTING POINT, NOT A RULEAdd your age, height and weight to see your estimates.
Fat Loss
15% below maintenance
Maintain weight
Your estimated balance
Gain weight
10% above maintenance
Your fat-loss target needs an individual review. Please speak with a dietitian.
THE NUMBERS BEHIND YOUR ESTIMATEWe blend two equations, then adjust for your activity. 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 activity multiplier is 1.55. The range below shows disagreement between equations, not a confidence interval.
Enter your details to compare estimates.
| 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.
SUPPORT YOUR STRENGTH
HOW MUCH PROTEIN?
For healthy adults who strength train.
YOUR DAILY PROTEIN
Example — slide to your weight.
g / day
1.6–2.0 g per kg of body weight.
Daily total from food and drinks. A starting range.
WHAT’S THE 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.
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
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.
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.