If weekends are social, plan maintenance on Saturdays and return to a small deficit Sunday night. Always consider your medical context and talk with a professional if you have a health condition or are unsure about an appropriate pace. Finally, we convert weeks to days and add them to your start date to estimate the target finish date. The timeline is based on a simple progression. The next 15 days might change your life. Yes, it is possible to consume too much protein, although this is rare in healthy individuals. Additionally, protein takes longer to digest, which can lead to feelings of fullness and satisfaction, reducing the likelihood of overeating or snacking between meals. For instance, athletes or individuals who engage in regular exercise may require more protein to support muscle growth and repair. Aim to consume grams of protein per meal, spaced out every 3-4 hours. If you follow a vegan or vegetarian diet, you may need to consume more protein to ensure you’re getting enough essential amino acids. Take our 30 second quiz below to find the most effective program for you and your fitness goals You can find what program is best for you and your body by taking our 30-second quiz here. This software is included in every single one of our Built With Science programs. This is why we’ve created our own Built With Science nutrition software. That weight was 83.5kg, and I wanted to go into the Christmas period below that, to give me a little wriggle-room. My recent blogs have mentioned my plan to come out the other side of Christmas and New Year the same weight as I was on 3 December. You can also use the notes section to log symptoms or simply record how you’ve been feeling day-to-day. If you know your body fat percentage (calculate here), choose Lean Mass Formula and input your percentage. Favorable body composition has many health benefits and improves athletic performance. If you are doing significantly more than this, then input the extra calories burned over the course of a week. The best calorie deficit calculator is one you can follow consistently. Nobody likes counting calories, but it's no secret that portion control is one of the key factors in losing body mass. This step-by-step guide takes a look at how to alter your eating habits and your workout habits to maximize your weight loss most effectively. If you don’t eat enough protein, your body will turn towards your muscles for its needs. This is the number of calories you plan to eat per day to support weight loss. 'Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.' However, as protein is the key to building and repairing muscle, most experts agree that a higher protein intake is the key to muscle gain and preventing loss of muscle mass while in a calorie deficit. These amino acids are the building blocks that help the human body repair, grow and maintain lean muscle mass during weight loss. If you’re not sure where to start, our Levity experts will show you a simple protein calculator to work out how much to eat during your weight loss journey. Fat would take a backseat, 'as it contains more than double the calories of carbs and protein – unless following a keto diet where fat is elevated and carbs are minimised,' Dr Little continues. Take weight loss, for example, which requires you to eat fewer calories than you burn. High Protein Weight Loss Calculator If you need help, Coach Ted has helped hundreds achieve their goals. You can weigh yourself – but that won’t tell you anything about your body composition. Take measurements (fat skinfold tests, photos, etc.) weekly. This gives far more precise body recomp metrics. Do weight-bearing exercises rather than running or walking. When choosing your activity level, honesty isn’t optional, it’s essential. It does this by using an activity multiplier. It’s based on a scientific formula called the Mifflin-St. 200 grams of protein a day might be too much for losing weight. This way, you can fully benefit from protein for your weight loss journey. This guide has shown how protein can support your weight loss efforts. Adding the right amount of protein for weight loss to your meals can help you lose weight effectively and sustainably. Many people think protein doesn’t help with weight loss. Follow through each screen, updating all your personal details, including your new weight. To track your gradual calorie increase, use our Set My Own goal option. Research into this method of ‘reverse dieting’ is still emerging, but early indications look promising. So, after lots of dedication and lifestyle changes, you've finally achieved your goal weight! However, you need to remember that calculating your BMR with a calculator is only a rough estimation and may differ from your actual bodily needs. Knowing the accurate mass also assists in confirming expression success, planning delivery mechanisms, and calculating molar concentrations for in vitro experiments. The tool processes your sequence instantly as you type or paste your protein string into the input box. Without proper guidance, this can be a lot more difficult to navigate than a traditional bulk or cut where the scale and quicker body changes can lead the way. It is generally recognised that one pound of fat tissue stores 3,500 calories. We know that diets can feel restrictive, but the great thing about calorie counting is that you have control over how hard you want to make it. Everybody's energy needs depend on several different factors, including your height, weight, sex, genetics, and how active you are. The calculator uses kilograms. Can I use pounds instead of kilograms in the calculator? What’s the best time to eat protein? Yes, protein has a higher thermic effect than carbs and fats. Lean Body Mass & Protein Calculator Instead of guessing, you can now calculate your exact daily protein requirement within seconds. Visualizes how your intake compares to evidence-based guidelines. Our calculator uses WHO-recommended formulas adjusted for activity levels... 'Therefore, a greater proportion of fat is allowed in the diet,' says Dr Little.Once you reach approximately 0.73 grams per pound (1.6 g/kg), the muscle-building advantages begin to taper off.If you follow a vegan or vegetarian diet, you may need to consume more protein to ensure you’re getting enough essential amino acids.A handful of studies have directly compared the MPS response following the ingestion of a plant-based and an animal-based protein source.It's not easy to measure your metabolism or maintenance calories directly, which is why most people rely on simple calorie calculators or apps that use a formula to make an estimate.For example, if you eat 2,000 calories per day with 20% of your calories coming from protein, this means you will each 400 calories of protein.But even if you’re not trying to build muscle, a high protein diet has benefits.If you have a higher percentage of body fat, you may need more protein to support weight loss and muscle preservation. TIPS TO HELP WITH GETTING YOUR DAILY CALORIES Your trusted resource for holistic wellness, offering evidence-based guidance for self-care, fitness, and mental wellbeing. For active individuals, slightly higher intakes may be appropriate. Always verify whether the tool complies with data privacy standards, especially if it stores personal health information 🔐. However, you can obtain superior results by using your body fat percentage. This is great if you have lost weight and don’t want to gain it back. Carbs fuel your body and workouts – and are the body’s preferred energy source. Fat is set at 30% of daily energy expenditure. Eating more protein can be challenging – see the list of the best protein foods. Unlike calorie counters relying on food databases, this calculator works for any ingredient, custom recipes, or foods you need to scale. This tool is essential for meal planning, dietary tracking, and understanding the nutritional impact of your food choices at your actual eating portions. A macros and calories calculator is only as useful as your willingness to observe, question, and adapt. The more active you are, the more protein your body requires to repair and build muscle after exercise. Generally, the range is from 0.8 to 2.2 grams per kilogram of body weight. Protein intake varies depending on your weight and activity level. 🥑 Fat Once you have determined your protein and fat target, you want to find out how many grams of carbohydrates you can consume per day. As a rule of thumb, start by either subtracting 500kcals or adding 500kcals from your maintenance calories per day, depending on whether you’d like to lose or gain weight. Now calculate the amount of calories you need daily, including physical activity (this includes anything from brushing your teeth to running a marathon). It’s the amount of energy (calories) your body burns if you do nothing but rest for 24 hours. If you would like more information on eating disorders, Beat has lots of useful advice for adults and children. Better Health cannot provide individual dietary advice. Simple things like adjusting portion sizes and making sure your meals are made up of the right types of food can also make a big difference. If this continues over time, we may put on weight. Calories to maintain weight Tracking your intake using a food log or macro tracking app for the first few weeks is crucial. Aim for roughly grams of high-quality protein at each main meal. The National Institutes of Health provides extensive resources confirming the safety of higher protein diets for the general population when used appropriately. Your protein needs are higher during a cut, but you must still meet a minimum calorie threshold to spare protein for its primary function. Can this help with weight loss? It multiplies your weight by 0.36 to find base protein needs, then adjusts for activity and fitness goal. This gives a balanced perspective on how to reach your daily goals through real food. Dial up your diet Eat protein-rich foods, lift weights to build muscle not just fat, eat frequent meals (4-6 daily), and aim for 0.5-1lb weekly gain. This range ensures adequate protein for muscle preservation while creating calorie deficit for weight loss. Use our calorie-intake calculator to determine your daily caloric needs based on your height, weight, age and activity level. For instance, protein supplementation during pregnancy has been found to reduce the risk of stillbirth and small-for-gestational age and increase birth weight, particularly in undernourished women. There’s also evidence to suggest that not only do older individuals eat less protein than they should, but that their bodies are less responsive to protein — a phenomenon known as “anabolic resistance”. This is why building muscle throughout early and midlife is crucial, and why minimizing age-related muscle loss/maintaining strength is a huge priority. The loss of muscle strength accelerates around age 75, and may decline by 3%–4% each year. Older adults tend to lose muscle mass at a rate of about 0.5%–1% per year, muscle strength at a rate of about 1%–3% per year, and power at a rate of about 3%–4% per year after the age of 50. In addition, the sugar content of protein powders can be vary depending on the brand; some brands may have as much as 23 grams per scoop. Protein powders are classified as dietary supplements and are not regulated as strictly as food or medicine. Many people find protein supplements such as protein powders an attractive and easy solution to meeting their daily protein needs. To decide if you should add protein supplements to your diet, consult with your doctor. Experts recommend spreading protein consumption throughout the day, with good protein sources at each meal. Evidence shows that resting energy expenditure declines by 1–2% per decade after 20 which is attributed to the loss of fat-free mass such as brain, bone, muscle, kidney, and liver. A calorie deficit is essential, however, decreased energy intake can lead to hunger, muscle loss, and in extreme cases, nutrient deficiency. Counting and controlling your macronutrient intake gives you greater control of your nutrition, which is vital during weight loss. By entering a few key details, you'll receive the ideal amount of protein needed to preserve lean muscle, enhance satiety, and accelerate fat loss—without sacrificing energy or nutrition. This is ideal for those who are moderately active and want to maintain their current body composition. A Protein Intake Calculator considers your unique lifestyle factors to provide a tailored protein recommendation. A sedentary adult requires less protein than someone who regularly exercises or does physically demanding work. No guarantees are made regarding results, outcomes, or effectiveness of any dietary approach. Higher protein intake during caloric restriction helps preserve muscle mass and increases satiety. Whether you aim to build muscle, lose weight, or maintain your current physique, tracking your protein intake is crucial. This breakdown helps Sarah structure her meals and track her protein consumption efficiently to support her weight loss while maintaining muscle. 100 grams of protein daily can be from lean meats, dairy, and plant-based sources. A good ratio for weight loss is 40% protein, 30% fat, and 30% carbohydrates. The trained participants did, however, see greater effects from eating enough protein than the untrained participants did. Note that these numbers are minimum protein recommendations and that nothing bad happens if you exceed them, as long as you still hit your other nutritional and caloric goals. Choose rice, beans, protein, salsa, and toppings, plus portion controls. Get instant results tailored to your goal and body. See maintain, loss, and gain targets instantly. Research suggests 20–40g per meal is optimal for muscle protein synthesis. Yes, but results may be less effective and muscle loss more likely. Can I lose weight without increasing protein? Your smart companion for Weight Watchers point tracking and healthy eating. This information is incredibly helpful in designing a diet that supports your fitness goals. Suppose you weigh 150 lbs, exercise 3-5 days per week (moderate exercise), and your goal is muscle gain. If your weight loss hasn’t budged for several weeks or months, check out our Top 10 tips to break a weight loss stall.The DIAAS is based on the content of the most limiting EAA in a protein source; that is, the EAA present in the lowest amount in the food.Plus, many whole foods like eggs and meat contain plenty of fat.In practical terms, this means that meals rich in protein naturally reduce appetite and make it far easier to eat less — without counting calories or relying on willpower.The loss of lean body mass that is experienced during aging is the primary reason people say their metabolism slows as they age.When people ask “how much protein per day do I need?For fat loss, 10–20% below TDEE works well for most.Yes, MyFitnessPal uses a BMR calculator to help you set calorie goals. However, you should also add aerobic and muscle-strengthening activities to your weight-loss strategy. For example, if you weigh 70 kg and are moderately active, you might aim for around 84 to 140 grams of protein daily. Athletes consume between 1.2g and 2.0g of protein per kg of body weight, with endurance athletes at the lower end of this range and strength and power athletes at the upper end. The US Department of Agriculture (USDA) suggest that adults should consume 10% to 35% of their total calories from protein. However, the Dietary Guidelines recommend that adults get about 10-15% of their calories from protein. Fat also helps your body absorb vitamins A, D and E. They play several crucial roles, from protecting your organs to acting as chemical messengers for proteins. Complex carbohydrates – also called starches – contain longer chains of sugar molecules, which take longer to break down and provide lasting energy. Simple carbohydrates are fast-digesting sugars found naturally in certain foods like white bread, fruit and milk, but also added to biscuits, sweets and cake. This is why endurance athletes and highly active individuals follow a high-carbohydrate diet. There’s a common misconception that fats are unhealthy and should be avoided. Starch is a type of carbohydrate that is found in grains, potatoes and legumes, and is broken down into glucose to provide energy to your body. Because your body has to break down complex carbs, they provide more sustained energy. Your body stores glucose as glycogen in your liver and muscles. Carbohydrates (carbs) provide your body with glucose, that is converted to energy to fuel your body. Using Nutracheck allows you to view your intake clearly and decide what works best for you. This kind of insight allows you to make informed changes that keep your diet balanced and varied, even when meals feel smaller or your appetite is quieter than usual. Even when appetite is reduced, making sure you’re getting enough of the right nutrients can help your body function well and support your overall progress. Even the nation's favourite, baked beans, are packed with protein and fibre to keep you satisfied and stave off cravings. Beans pack a double whammy of both protein and fibre, making them incredibly filling, not to mention the additional nutritional benefits. Undereating is one of the leading causes of the weight loss plateau. If you want to recompose your body (lose fat and gain muscle simultaneously), then use the body recomposition calculator. If you are eating according to your TDEE, the notion that carbs cause weight gain or prevent fat loss is incorrect. Then you can quickly look up calories and nutrients for any food AND track it all to see the impact of food on your health and fitness goals. If you want to know how many calories are in the foods you eat, or how many calories you eat each day, the MyFitnessPal app makes it easy. “Helped me get moving on my goals and tracking my weight loss and bodybuilding.” For people looking to improve health, the macro calculator uses the weight maintenance calories determined by the validated mathematical model inherent to the NIH algorithm. Your BMR represents the number of calories your body needs to maintain its current weight without any additional activity.These medications are very effective at suppressing appetite and helping reduce body weight, but that weight loss can include loss of muscle mass if you’re not careful.To determine your protein intake, it's important to consider factors like age, gender, weight, and activity level.By identifying this figure, it can help you gain, lose or maintain weight.A good rule of thumb is to try to eat about 20 g to 40 g of protein in every meal, says Jackson Blatner.When you lift, your muscles need more protein to recover and grow.Taking a weekly cardio class or hiring a personal trainer are two great ways to keep yourself on track. Although they sound the same, they’re entirely different.32Learn more about ketosis and ketoacidosis.Keto diets aren’t harmful to your heart, kidneys, or bones either. Intermittent fasting involves cycling between periods of fasting and eating. In fact, you don’t necessarily need to be in ketosis to lose weight. It's time to shake up your daily routine with the best shaker bottles available for on-the-go nutrition. Losing weight should always be gradual, but there are safe ways to nudge the process along. A slower long-term approach is more beneficial to achieving sustainable goals. Protein leads to the highest increase in your metabolic rate, followed by carbohydrates and fats. “This number is often misinterpreted as a recommended optimal intake,” says Jackson Blatner. You should consult with a medical professional before making significant changes to your diet. Only you can make yourself improve your diet, but we'll be here to help. Eat This Much is a tool for planning your meals, and your success will depend on adhering to your planned meals and nutrition goals. But these intuitive eaters only represent a small segment of the population. This means that we provide a method for you to follow your nutrition plan without weighing or measuring your food. Using all of this information, it then calculates your daily macros and nutrition needs. However, there is a limit to how much glycogen the liver and muscles can hold. Enter a time frame for your goal weight (start date and target date). If you are unsure of your physical activity level, start with the default - the worst-case scenario. Physical activity levels can range from 1.4 (little activity) to 2.3 (very active). Click the Physical Activity field to find your physical activity level. I'm Dr Bill Sukala and I aim to help you live a better life by translating the science of mind, body, and nutrition into simple, actionable steps. Next, it’s important to consider just how much protein is too much protein. However, where life circumstances like a busy work or travel schedules interfere with meal timing, protein powders may be a convenience to help you meet your needs. Muscle protein can be broken down to its component amino acids which are then converted to glucose via gluconeogenesis to maintain blood sugar. Amino acid oxidation during endurance exercise can account for 1-6% of the energy cost of exercise. Plus, it helps build and keep muscle mass, which boosts your metabolism and aids in fat loss. By knowing how protein works and adding it to your diet, you can lose fat while keeping your muscles strong. This is because neither ratio will adjust down your protein intake to satisfying the nutritional requirements of fats or carbohydrates. If you have a sedentary activity level or are aiming to lose weight, the high protein macro ratio defaults to 1.6 g of protein for each kg of bodyweight. You now have a range for the amount of protein you need in a day! Created by Mayo Foundation for Medical Education and Research based on Harris Benedict Equation and Institute of Medicine Dietary Reference Intakes. So think of your calorie estimate as a starting point and adjust it up or down as you alter your activity level. Plus, it’s important to keep in mind that your body can only use so much.There is often a question about how much protein your body can actually absorb, but that is a bit of a trap. Log everything that passes your lips into a nutritional calculator for 2 weeks. So, if you’re not losing weight at the rate desired and you’re concerned that your macros look low, swallow your ego and consider the possibility that you’ve screwed something up. If you are bulking, multiply the amount you are off your monthly weight change target by 150 kcal (or 330 kcal for those using kg). So, you want to know how much protein you need? What factors affect your protein requirements? It’s a building block of your organs and tissues and plays an important role in the growth and renewal of your cells5.Protein is also a non-negotiable nutrient for muscle growth and maintenance. Babies should have about 10 grams, while school-age children need around 19 to 34 grams. Lots of these options also let you save recipes or common meals, plus set goals along the way. “Pick an app or another tool (some people like a spreadsheet), to start logging and tracking foods,” she says of apps like My Fitness Pal. As for the best calorie tracking app, we generally recommend the Built With Science+ App, MyFitnessPal or LoseIt. We suggest taking slow steps towards reaching your new calorie target. But, of course, you could make certain tweaks to your strength training sessions to maximize your calorie burn; find out what those are in this article. Both are important factors for successful long-term weight management. And I’ve written several articles on why I think walking is the best and easiest exercise to lose fat faster — with this being the latest article. Track intake initially to understand portion sizes, then rely on hunger cues. Vegetarians and vegans should focus on combining proteins and may benefit from supplements. Plant-based options include quinoa, soy products, and combining legumes with grains. It means 30% of your daily calories should be from protein.Our calorie calculator uses the Mifflin-St Jeor equation, which came out of a 1990 study of 498 people across both genders, all age groups and normal weight and obese persons.Simply log the foods you eat using one of our easy food tracking tools, and we'll show you a complete nutritional breakdown for each food, meal, day, and even week.Also, consuming a protein-rich diet, especially at the higher end tailored to your activity level, can help retain muscle mass while shedding fat.This calculator is for those aged 18 years and older.So providing your plant-based diet doesn’t solely revolve around fruits, potatoes or ultra-processed foods, you’re highly unlikely to be protein-deficient.“Protein can be tracked by weighing and tracking in a food journal app that calculates total protein,” BarBend expert reviewer and registered dietitian nutritionist Kathleen Benson says.While they're useful for convenience, their nutritional profiles vary greatly – many are highly processed and may contain additives and sweeteners.Whether you’re trying to cut weight, build muscle, or maintain your status quo, our protein intake calculator offers guidance on just how much protein to work into your daily routine.Because dehydration can worsen common side effects, especially nausea and constipation, keeping on top of your water intake becomes even more important. Additionally, a larger person can burn more calories for the same activity in comparison to a smaller person. The exact number can vary among individuals, but for the typical diet, the estimate of the thermic effect is about 10 percent of calories consumed. It includes the calories burned when digesting, absorbing, and metabolizing your food. The loss of lean body mass that is experienced during aging is the primary reason people say their metabolism slows as they age. Track your water intake to make sure you're getting the recommended amount daily. Protein is essential for the body’s structure and function, playing a crucial role in muscle, skin, enzymes, and hormone production. Understanding these risks is crucial for maintaining a balanced diet that supports optimal health and well-being. While protein is essential for overall health, consuming excessive amounts over a prolonged period can pose various health risks. This higher requirement supports maternal muscle maintenance and optimal nutrition for infants through breast milk, indicating potential underestimations in current dietary guidelines. The Mayo Clinic Diet helps you achieve lasting weight loss with custom meal plans and proven strategies. Members use it as a calories tracker and calorie counter to log their foods, and take advantage of the app’s food database that contains over 20 million foods. There’s no easier way to track your food, activity, steps, water, weight and measurements than MyFitnessPal. It’s a tool that calculates your ideal daily protein intake for weight loss based on weight and activity. For most people pursuing weight loss, the optimal protein intake falls between 0.73 to 1.1 grams per pound of body weight per day (1.6–2.4 g/kg). In adults with overweight or obesity, a diet containing 1.07–1.6 g/kg/d (1.25 g/kg/d, on average) of protein led to greater fat loss and lean mass preservation than an energy-matched low-protein diet containing 0.55–0.88 g/kg/day. For one, high-protein diets help to prevent declines in resting energy expenditure (REE) during weight loss, namely through an increased thermic effect of food and attenuated loss of lean body mass. Nonetheless, as a basic starting point, generally healthy people (i.e., those without a condition that may necessitate limiting protein intake) should aim for a protein intake of at least 1.2 grams per kilogram of body weight per day (g/kg/d), regardless of their body composition and physical activity levels. Adequate protein intake helps maintain muscle mass, especially during a calorie deficit. What they don’t realize is that this recommendation comes from a therapeutic ketogenic diet designed for epilepsy treatment, not for fat loss, metabolic health, or everyday nutrition. While there are no official protein recommendations for those taking weight-loss injections, the general opinion is to aim for a higher intake than the minimum recommendations of 0.75g/kg of body weight for general health. Top protein sources include chicken, fish, eggs, beans, lentils, tofu, Greek yogurt, and nuts. Diverse sources ensure you get all the essential amino acids your body needs. TDEE (Total Daily Energy Expenditure) is BMR plus all activity and movement. First, ensure you're tracking accurately – use a food scale and measure everything for one week. In other words, you’ll need to eat less food than if you had an average metabolism. Because of this, you’ll also need to reduce your calories in to maintain the same deficit. If your metabolism is substantially different to average, you’ll need to adjust your maintenance calories up or down as appropriate. You just need to account for this in the estimate of your maintenance calories. A protein bar and energy drink after a gym session may be undoing all your hard work. Studies have shown the effect of reducing portion sizes for commercial meals (ready meals and meals served in restaurants), with smaller portion sizes shown to reduce body weight over time. Simply put, your calories in need to be less than your calories out. If you find it difficult to lose weight and keep it off, and you want to kick-start a healthy regime that lasts, follow our tips to help you stay on track and shed those extra pounds. Always check the label to find the amount of protein per serving, as this varies by brand of supplement. They come with convenient scoopers to help you see exactly how much protein you are adding. One reason may be that protein powders are convenient. Daily protein requirements should be based on body weight, not caloric intake, and are expressed in grams, either per kilogram of body weight (g/kg) or per pound of body weight (g/lb). Your optimal protein intake depends on multiple factors including your weight, activity level, age, and specific fitness goals. It’s crucial to balance your protein, carbs, and fats for healthy and sustainable weight loss. First, figure out your daily calorie needs based on your weight, activity, and goals. To get heaps of high-quality, complete protein in, you’ll generally have to indulge in meat, fish, or poultry. Note that the deficit is still the same, but eating at maintenance on workout days and increasing the deficit on rest days from 500 to 1,000 may help with performance. (14)(15) It also may be beneficial for improving insulin sensitivity, which refers to how effectively your body processes energy. Some more precise advice, given by Dr. Eric Trexler of Stronger By Science, is to aim to gain 0.25 to 0.5 percent of your bodyweight each week. At a glance, you’ll notice that I recommend the upper end on protein. And the second column is the Nutritioneering recommended ranges for optimizing fitness and body composition. And be aware of the fact that when you eat matters. Keep in mind that a good portion of this is water weight, though. Keto diets aren’t harmful to your heart, kidneys, or bones either. Read more about why keto diets are overwhelmingly safe in our guide, Top 17 keto and low carb controversies. Protein is an essential nutrient that plays a crucial role in weight loss, and calculating your daily protein needs is vital for achieving your goals. Also, because of changes that occur in the body as a cause of weight loss, you may need to decrease calories more to keep losing weight. No matter where they come from, the calories you eat are either converted to physical energy or stored within your body as fat. The body‑weight method works well for most people. If you have a medical condition or unique dietary needs, consult a healthcare professional or registered dietitian. If you prefer objective body‑comp tracking, see our Lean Body Mass calculator to get a baseline estimate and re‑check every few weeks. Simple, repeatable meals with a clear protein anchor tend to outperform complex, high‑effort plans in the real world. Macros and calories calculators estimate your Total Daily Energy Expenditure (TDEE) and then assign protein, fat, and carbohydrate targets based on goals like weight loss, maintenance, or muscle gain. "When my mum passed away from complications of lifestyle diseases, diabetes and heart disease, I knew I was heading the same way if I didn't change my lifestyle. I started working out with a personal trainer. I found exercise motivated me to not ruin all my hard work with nutrition. Plus I walked more than 10,000 steps every day. It was important for me to be accurate with calorie and protein intake to reach my weight loss and fitness goals, which is where the Nutracheck app came in. To say I feelabsolutely fabulous is an understatement! I can't begin to describe how good I feel in my body and mind – the list of improvements is endless." To plan weight loss with proper protein intake, use our Calorie Deficit Calculator to create sustainable fat loss while preserving muscle mass. Many different diets can be effective as long as they maintain a caloric deficit and supply your body with sufficient nutrition. Plan your retirement with comprehensive calculations for savings goals, investment growth, and retirement income needs based on your lifestyle. It has a higher thermic effect, burning more calories during digestion. This is called hypertrophy, or the enlargement of muscle tissue.”(To get your weight in kilograms, divide your weight in pounds by 2.2.)While protein is crucial, a balanced diet including healthy fats and carbohydrates is also important for effective and sustainable weight loss.Always consult with a healthcare professional before starting a new diet or exercise program.Excessive protein intake can put a strain on your kidneys and liver, which can lead to adverse health effects.If you have any existing medical issues, it’s always best to seek medical advice and assistance with your daily diet prior to changing your nutrition or your calorie goals.A similar ratio to the tailored macro ratio, except it provides between 1.6 g and 1.8 g of protein per kg of bodyweight.Understanding these recommended guidelines helps individuals ensure they meet their daily protein requirements for optimal well-being and vitality. Legally, most online calculators include disclaimers stating they are for informational purposes only and not substitutes for professional advice. While standalone macro calculators are helpful, combining them with broader nutritional frameworks often yields better outcomes. For most users, a free, well-designed calculator provides sufficient guidance without added cost 💸. Since the core calculation logic is publicly available, paid features usually revolve around convenience — syncing with trackers, generating shopping lists, or offering coaching insights. Tailored for active individuals, this method suggests up to 1.5 grams per pound of goal body weight, especially useful during intense training or muscle retention phases 1.Additionally, protein has a higher thermic effect—your body burns more calories digesting protein than it does fats or carbs20.If you train with weights, it’s helpful to consume a protein‑rich meal within a few hours before or after training.Whey and casein, the two major protein components of milk, are found in many Pure Protein shakes and bars.Furthermore, carbs provide instant energy to your whole body.Getting the right amount of protein as part of a balanced diet is only part of the goal when it comes to achieving a healthy weight.Combined with WW’s point system, it encourages portion control and mindful eating, leading to more effective weight management.By entering a few key details, you'll receive the ideal amount of protein needed to preserve lean muscle, enhance satiety, and accelerate fat loss—without sacrificing energy or nutrition. Plant-based protein powders are usually a combination of protein derived from wheat, pea, hemp, or soy products. While the best source of protein in your diet is whole foods, some older adults who cannot get adequate protein through food alone may benefit from supplementation. In addition to eating high-protein food sources, when you consume protein is also important. Consuming very high amounts of protein per day — anything over 0.907 grams per pound; or about 150 grams per day for a 165-pound person — can be harmful. However, the information provided by this calculator should not be construed as medical advice. That being said, knowing the ounces to grams conversion formula may still prove useful. You may also be able to find other protein trackers online that can make tracking protein easier. Perhaps you had eggs for breakfast—eggs are also an excellent source of protein. Jennifer Johnson is the creator and owner of Cook Eat Go, a go-to resource for busy families looking for easy, delicious meal solutions. Check out this list of all the Zero Weight Watchers points foods here. Are you looking for Zero-Point food ideas? I love to use ready-to-drink protein shakes to make drinks at home. Whey and casein, the two major protein components of milk, are found in many Pure Protein shakes and bars. Make this caloric change via fat and carb changes per your preferences.This protein calculator can help you determine your protein needs and optimal intake in grams per day.Mix the powder with black coffee, water, skim milk, or your favorite low-calorie mixer for a quick protein boost.Set your protein goal by multiplying your weight in kilograms by 1.6 to 2.2.Protein needs vary significantly based on lifestyle factors, from the baseline RDA of 0.8 g/kg for sedentary individuals to over 2.0 g/kg for competitive athletes.New endurance athletes in the early stages of a training regimen will require more protein but, with training adaptations over time, the body becomes more efficient with managing protein stores and reduces turnover.Your calculated protein target creates metabolic advantages impossible through calorie restriction alone.Consult your healthcare team for guidance on whether you are receiving enough of this key macronutrient. However, the first few days to weeks can be tough, as your body switches from burning mostly glucose to burning mostly fat for fuel. Once you’ve been on a keto diet for a few weeks or more, you will likely feel great and have lots of energy. Are you concerned that eating a lot of meat, eggs, and other high protein foods will lead to gluconeogenesis (literally “making new glucose”) and raise your blood sugar? For those with overweight or obesity, the analysis found that a gradual weight loss strategy resulted in less fat mass and a lower body-fat percentage. It takes into account your current body weight, and sets a minimum protein intake based on nutritional recommendations. Using your TDEE along with your target weight, the calorie calculator will output up to 4 weight loss or weight gain goals, from 0.5 lb per week to 2 lb per week. Because women tend to have a higher body fat percentage than men, they generally need to eat fewer calories than men to lose weight. For a woman of healthy weight, eating 2,000 calories per day is generally recommended, while men should aim for 2,500 calories. Whether you’re learning the basics or managing complex protein constructs, this calculator makes it easier to work with molecular weight in real time. Other studies have shown similar effects where sleep deprivation negatively affects both muscle gains and fat loss. But in this case, both approaches resulted in a similar amount of fat loss as well as a little bit of muscle gain. Large-framed individuals or those with significant muscle mass suit the higher end. Small-framed individuals with less muscle mass suit the lower end. Multiple scientific formulas calculate ideal weight based on height and gender, each with slight variations. Calculate your ideal body weight using multiple scientific formulas Regardless of your weight goal, you should never eat less than 1,200 calories per day if you are a woman and 1,500 calories per day if you are a man. If you are aiming to lose weight, you can eat fewer calories or increase your level of physical activity. The number of calories you should eat depends on your current weight, height, age and gender, as well as your activity level. There are no hard rules, but if you're eating more than 2 grams of protein per pound of body weight, odds are you're pushing the boundaries. However, for every study that incriminates high-protein diets for conditions like kidney disease, there are equally as many that find no untoward effects of a high-protein intake (at least not in otherwise healthy individuals). How the Protein Calculator for Weight Loss Works (Formula) SUSTAGEN® Collagen, SUSTAGEN® Everyday and SUSTAGEN® Ready to Drink are Formulated Supplementary Foods which can be of assistance where dietary intakes of nutrients and energy may not be adequate. Your age and weight will help us estimate how much protein your body needs every day. According to the energy balance principle it can happen by either reducing food intake or increasing our physical activity level, or both. Check out our free 30-day keto meal plan. Meals should always include a protein source. Create a simple plan for the week.A simple plan for keto meals will help keep you on track. If you share a house with someone not joining you on keto, discuss getting rid of the foods that are most likely to tempt you and storing the rest in an out-of-the-way spot. You can use our kitchen clean-out list to help you make sure your kitchen is keto-friendly when you start your diet. Ideal body weight is a helpful reference point for health goals, though it's important to remember that "ideal" varies by individual.Carbs are easy to come by, whether you prefer to eat starchy foods like rice or pasta or want to go green and enjoy more hearty veggies.Pre‑workout carbs can support performance; post‑workout protein supports muscle repair and adaptation.Our Ketogenic Calculator is based on the Ketogenic Ratio Formula (K/AK, Ketogenic/Anti-Ketogenic), which was originally used for epilepsy patients (1).Get estimated daily protein requirements based on your training goals and expert advice to help you unlock more from your training.Our bodies may become less efficient at utilizing dietary protein, a phenomenon sometimes called “anabolic resistance.” This may affect how to maintain muscle mass and how to keep muscles strong as you age. This nut- and grain-rich array adds up to 79 grams of protein, the RDA for a 210-pound human. This comes out to 99 grams of protein, which is pretty close. 100 grams of protein on a plate for vegetarians. Everything pictured above comes to 103 grams, which puts you slightly over your daily target. However, please note that the protein amounts provided below are based on specific products and their nutrition labels, so your figures may vary depending on the brand or preparation method used. How often should I eat protein throughout the day? It takes into account your unique body weight, activity level, and whether you’re focused on weight loss, maintenance, or muscle gain. Due to the law of conservation of energy, to reduce your body weight you need to induce a caloric deficit by either increasing your energy expenditure or by decreasing the number of calories you consume daily. The implication for calorie calculation for weight loss is that the number of calorie reduction depends significantly on the proportion of fats in the amount of body weight which is lost. Many people find it easier to stick to their calorie allowance when they up the percentage of protein in their diet – so it's worth giving it a try! If you tend to be a serial snacker, eating a high protein diet could help to break this cycle. Higher protein diets can be effective because protein is proven to be more satiating than carbohydrates and fats. A calorie calculator will help you estimate the number of calories you need for daily maintenance, weight loss, or weight gain by considering your age, sex, height, weight, and activity level. A protein macro calculator is a digital tool designed to estimate your daily protein needs based on individual characteristics such as body weight, activity level, and weight management goals 📊. The Protein Calculator for Weight Loss helps determine the optimal amount of protein required based on your weight and activity level to support fat loss while preserving muscle mass. Once you understand your daily protein intake, you can adjust based on specific goals, such as losing weight, or fitness goals like muscle gain. By incorporating sufficient protein into daily nutrition, individuals can support their body’s body’s muscle development, immune resilience, and overall vitality. Understanding the critical role of protein in maintaining overall health underscores the importance of ensuring adequate intake through a balanced diet. While severe protein deficiency is rare in developed countries, insufficient intake can lead to various health issues affecting multiple body systems. Here’s a closer look at the potential health complications linked to excessive protein intake. Individuals following vegetarian or vegan diets should be more conscious about adequate protein intake. One common myth is that high protein intake is harmful to the kidneys. The calculator ensures you’re not under-eating or over-consuming protein, both of which can affect your progress. Gaining muscle requires a calorie surplus and sufficient protein to support new muscle tissue growth. Similarly, older adults may need more protein to prevent muscle loss due to aging. Protein requirements for strength athletes and bodybuilders have been extensively researched. For beginners, we recommend starting with consistent daily macros as calculated by our tool. Cycling macros between training and non-training days can be beneficial for some lifters, especially at intermediate to advanced levels. Currently, there is no consensus on the optimal level of daily protein intake in one’s diet with regard to stay full. Dietary protein can be an important part of a diet that is intended for weight loss. A person requires 2000 calories a day.During the day, they eat an allowance of 40% Carbohydrates, 30% Protein, and 30% fat. Knowing your daily protein needs helps you maintain muscle, boost metabolism, support recovery after exercise, and keep your body healthy. Cardio complements this by promoting heart health, burning calories and improving your overall fitness level. Aim to include both resistance training and regular cardio into your weight loss plan. Losing weight while maintaining muscle needs both a calorie deficit and a sufficient amount of exercise. Those losing weight gradually lost 1 kg more of fat mass, even though both groups lost the same amount of weight overall. To use lean mass, you’ll need a rough estimate of your body fat, which you can get from our Body Fat Percentage calculator or the U.S. The lean‑mass method removes most of the body‑fat “noise,” which can better match your protein needs if you carry more fat or are very lean. When you cut calories, giving your body adequate building blocks is a straightforward way to protect performance, recovery, hair and nail health, and overall well‑being. For background on protein and weight management, see the NIH/NCBI overview on dietary protein and body composition (NCBI). Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre. FAT & CARBOHYDRATE INTAKE There are 4 calories per gram of carbohydrate, 9 calories per gram of fat. Recommendations will be based on body weight and slightly higher when in a cutting phase. If you want to lose weight, you will need to take in fewer calories than you expend. Ten percent of 2,000 calories is 200 calories of protein, or 50 grams. Dietary Guidelines for Americans, 10 to 35 percent of your total daily calories should come from protein. (Use our protein intake calculator to help you make adjustments.) A Protein Intake Calculator will give you a daily protein target for general maintenance, usually around 0.8 to 1.2 grams per kilogram of body weight. Even if you’re not looking to change your weight, maintaining adequate protein intake is essential for overall health. For muscle gain, the suggested range is typically 1.6 to 2.2 grams of protein per kilogram of body weight. A Protein Intake Calculator can help you find the sweet spot—enough protein to preserve lean muscle mass while promoting fat loss. Protein has a high thermic effect, meaning your body burns more calories digesting protein compared to fats or carbs. If you do use other apps and fitness devices as part of your overall health and wellness goals, more than 35 apps and fitness devices connect to MyFitnessPal. (Not to mention the other goals you can track, including weight, exercise, steps, and intermittent fasting.) You can also track macros, vitamins, and other micronutrients and see how everything you eat supports your goals. Even losing 5 percent of your body fat over an extended period can lead to significant improvements in your blood sugar levels, blood, pressure, and blood cholesterol. Pregnant women who are overweight may encounter complications during childbirth, expose their children to health risks before and after birth. If you want to build muscle, you are often encouraged to consume (largely protein-rich) meals. They help in the growth and maintenance of the body, in building muscles and tissues. Out of 20 amino acids, 9 are essential that cannot be produced by your body, and you have to take them from different sources to meet up the body’s protein needs. Furthermore, carbs provide instant energy to your whole body. We use carbohydrates as the main energy source owing to their benefits to different parts of the body. Pure Protein items typically score low on the WW points scale, making them an excellent choice for those tracking their intake. With so many different programs, such as Weight Watchers, Keto, and macros, it can be hard to know what to pick. When starting any healthy lifestyle, consult a doctor to address any personal health concerns. But also, one thing that has helped curb some of what I consider mindless snacking is getting enough protein. Welcome to the dynamic duo of Pure Protein and Weight Watchers, where nutritious meets delicious in the quest for health and wellness! Additionally, fill your plate with veggies and salad to increase your portion size without exceeding your energy needs for the day. Sources of protein include meat, fish, eggs, tofu and dairy products (milk, yoghurt, cheese). This setting allows you to increase your calories at your own pace until you hit that 'sweet spot'. There's a reason many people experience weight regain – the journey isn't over once your diet ends! If you are looking to gain or lose weight, you can also use this number as a point to eat more or less then, respectively. As always, an obstetrician/gynecologist (OB/GYN) should be consulted before making any dietary changes. Keep in mind that the above is simply what’s been reported in studies; it’s not possible to know whether the data are directly applicable to any given individual’s health and pregnancy. However, as seen previously with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. One factor may be the typical decline in physical activity and exercise levels as people age — most individuals don’t exercise as much as they did when they were younger. However, even healthy individuals should be mindful of their protein intake and aim to stay within the recommended range. Excessive protein intake can put a strain on your kidneys and liver, which can lead to adverse health effects. This is because muscle tissue requires more energy to maintain compared to fat tissue, so the more muscle mass you have, the higher your resting metabolic rate will be. Remember to eat protein-rich foods, use protein supplements if necessary, and monitor your progress to ensure you’re meeting your protein needs and reaching your goals. Combining regular activity and healthy eating will best help you get to and maintain a healthy weight.