Know your numbers in 30 seconds
Your daily calories, protein, BMI and walking heart rate. Free, with no sign-up.
Your daily numbers
Spread it across your meals.
Brisk walking pace: you can still talk in full sentences. An estimate based on your age.
How this calorie and protein calculator works
Your resting energy comes from the Mifflin-St Jeor equation. It is multiplied by your activity level to estimate the calories you burn in a day. BMI uses the standard formula and World Health Organization categories for adults. Your walking heart rate is 60 to 70% of an estimated maximum (220 minus your age).
Example: a 30-year-old man, 180 cm and 75 kg, who exercises most days burns about 2,680 calories a day. To lose weight slowly, his target is about 2,180 calories, with 120 to 150 g of protein. His BMI is 23.1.
Sources: Mifflin et al., 1990 · World Health Organization
Questions
How many calories should I eat per day?
It depends on your sex, age, height, weight and activity. This tool estimates your needs with the Mifflin-St Jeor equation, a standard formula for resting energy use. For slow weight loss it subtracts about 500 calories a day, and for muscle gain it adds about 300. Treat the result as a starting point, then adjust after a few weeks.
How much protein do I need per day?
This tool suggests 1.2 to 1.6 g of protein per kg of body weight to stay the same, and 1.6 to 2.0 g per kg when you want to lose weight or build muscle. These ranges are common for active adults, but people with kidney disease should ask their doctor first.
Is BMI accurate?
BMI is weight divided by height squared. It is a quick screening number for adults, not a diagnosis. It does not measure body fat directly, so it can be misleading for very muscular people, older adults and some ethnic groups.
Is my data private?
Yes. The calculations run in your browser, with no account. Your answers are not sent to Go-Health. Shared messages and images never contain your weight or BMI.
For healthy adults, for general information only. Not medical advice. Do not use it during pregnancy or breastfeeding, or with an eating disorder or medical condition, without talking to a healthcare professional. Created by Jad A., food quality professional with 17 years of experience.