BMR Calculator
Mifflin-St Jeor equation
kg
cm
1,653
CALORIES PER DAY AT REST
MAINTENANCE
2,561
WEIGHT LOSS
2,061
DAILY CALORIE NEEDS BY ACTIVITY
BMR Calculator
Muller calculator based on Body Composition
kg
1,589
CALORIES PER DAY AT REST
MAINTENANCE
2,463
WEIGHT LOSS
1,963
BODY COMPOSITION
DAILY CALORIE NEEDS BY ACTIVITY
Progressive Weight Loss Calculator
Track weekly bodyweight targets and adjusted calorie recommendations
Calculation Method
BMR Calculator
Calculate your ideal protein, carbs, and fat ratios to optimise your nutrition and reach your fitness goals faster.
%
%
%
Total: 100%
Protein
0g
0 calories
Carbohydrates
0g
0 calories
Fat
0g
0 calories
Macronutrient Distribution
Protein: 30%
Carbs: 40%
Fat: 30%
Compare Diet Approaches
Protein
0g
30%
Carbs
0g
40%
Fat
0g
30%
Macronutrient Information
Protein: 4 calories per gram - Essential for muscle repair and growth.
Carbohydrates: 4 calories per gram - Primary energy source for your body.
Fat: 9 calories per gram - Important for hormone production and vitamin absorption.
Protein Intake Calculator
Calculate your perfect protein intake and meal distribution to maximise muscle growth, recovery, and performance based on the latest research in sports nutrition
Daily Protein Target
0 g
Protein Calories
0 kcal
Percentage of Total Calories
0%
Protein Distribution per Meal
Muscle Protein Synthesis Note: Research indicates that to maximally stimulate muscle protein synthesis, each meal should contain at least 0.3-0.4 g/kg of protein. Meals below this threshold may not optimally stimulate muscle growth.
Note:
- 1.6-2.0 g/kg: Recommended for general muscle maintenance and growth
- 2.0-2.4 g/kg: Optimal for athletes and active individuals
- 2.4-3.4 g/kg: May be beneficial during calorie deficits or for elite athletes
- Minimum Effective Dose: Each meal should contain at least 0.3-0.4 g/kg to maximally stimulate muscle protein synthesis
- Optimized Bedtime Casein: 0.6 g/kg taken 30-60 minutes before sleep maximizes overnight muscle protein synthesis
- Consult with a healthcare professional before making significant dietary changes
Food Logging & Tracking
Multi-database search: UK Foods, Open Food Facts & USDA
Calories
0 / 2000
Protein (g)
0 / 150
Carbs (g)
0 / 200
Fat (g)
0 / 67
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Meal Type
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No foods logged yet
Search from UK foods, branded products, or generic ingredients
Nutrition Tracker
Track your calories and nutrients with USDA food data
USDA
Connected to USDA FoodData Central Database
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Today's Nutrition
1,850
calories consumed
Food Log
Oatmeal (1 cup)
158 cal
Grilled Chicken Breast (6 oz)
281 cal
Brown Rice (1 cup)
216 cal
Greek Yogurt (1 cup)
190 cal