Calorie, Protein & Fibre Calculator

Calculated using the Mifflin-St Jeor equation, one of the most accurate and widely validated formulas for estimating resting metabolic rate in the general population (Mifflin et al., 1990), adjusted for your activity level. Eating below this number (a deficit) will likely cause weight loss. Eating above it (a surplus) will likely cause weight gain. Even the best calorie equations are estimates. Most predict maintenance within about 10 percent, so treat this as a starting point and adjust based on your bodyweight over the next 2 to 3 weeks.

Based on approximately 1.8g per kilogram of bodyweight, within the range consistently shown to maximise muscle growth and retention in resistance-trained individuals (Morton et al., 2018; Jäger et al., 2017). Some coaches and athletes eat closer to 1g per pound of bodyweight (—g/day for you) as a simple target that may improve satiety and adherence, although current evidence suggests maximal muscle growth generally occurs at somewhat lower intakes.

Based on the Institute of Medicine guideline of 14g per 1,000 calories. Do not jump straight to this number. Too much too fast causes bloating and discomfort. Build up by roughly 5g per week over a month or two, from a variety of fruits, vegetables, legumes, and whole grains. As you increase fibre, increase your water intake. Fibre absorbs water during digestion, and without enough fluid it can cause constipation.

Short on calories but haven't hit your protein goal? Prioritise lean protein (chicken breast, white fish, egg whites, whey). Protein has the highest thermic effect of any macronutrient, with roughly 20 to 30% of its calories used during digestion (Halton & Hu, 2004). And be aware: repeated cycles of aggressive dieting and rapid regain can make weight management harder by increasing fatigue and hunger and reducing energy expenditure during restriction (MacLean et al., 2011). Moderate, sustainable changes win long term.