Free calculator
How many calories and protein you need per day
A starting estimate using the Mifflin-St Jeor equation and your activity level. It runs in your browser: nothing is sent.
Your starting point
—kcal / day
—protein
—carbs
—fat
This is an estimate, not medical advice. Adjust it by watching your 2-3 week weight trend.
How accurate is it?
Mifflin-St Jeor is one of the most widely used equations, but every body is different: use it as a starting point and adjust based on how your weight changes over weeks, not days.
Why so much protein?
Enough protein helps you keep muscle while losing fat and build it when you strength train. 1.6 to 2 g per kg is a common range.
How do I track it every day?
In Trena you log food in one sentence or down to the gram, and Today shows calories and protein next to your training and habits.