Tool
Protein and calorie calculator
A Mifflin-St Jeor estimate with a protein range for training, maintaining, or a moderate cut.
Kitchen estimates only. Not medical advice, and not a training plan. If a clinician or coach gave you numbers, use those.
A sketch, not a prescription
2528
calories a day to start from
- Protein
- 154 g
- Fat floor
- 62 g
- Carbs
- 339 g
Protein range for this weight: about 123–170 g (77 kg). Split it across meals you will actually cook.
See high-protein meal prepQuestions
Is this a meal plan?
No. It is a sketch so you can shop. It ignores a lot of real life, including muscle, medical conditions, and how hard this week's training actually is.
Which formula?
Mifflin-St Jeor for an estimate of resting burn, times an activity factor, then a small adjustment for the goal. Protein is set in grams per kilogram, not as a moral target.