Calorie & Protein Intake Calculator

Estimate maintenance calories (TDEE), goal-adjusted calories, and protein. Includes an optional aggressive cut mode to mirror “faster scale loss” calculators.

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Units: Imperial

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Your inputs

Protein rule: 0.8–1.0g/lb

Units

Imperial: lb + ft/in • Metric: kg + cm

Goal

Goal modifies calories from estimated maintenance (TDEE).

Prioritize faster scale loss (Aggressive cut)

For fat loss goals, uses: max(TDEE × 0.75, 1500) to mimic many commercial calculators.

Age

Sex (for BMR estimate)

Activity level

Weight (lb)

Height (ft)

Height (in)

Formula: Mifflin–St Jeor BMR → TDEE (BMR × activity). Protein: 0.8–1.0g per lb.

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Mode: Standard

Your results

Tip: adjust by 100–200 kcal after 2–3 weeks

Maintenance calories (TDEE)

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Target calories (goal-adjusted)

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Protein target (0.8–1.0 g/lb)

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Bodyweight used

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Estimates only, not medical advice. Consult a professional for medical nutrition guidance.