Below you can find Calorie & Protein Calculator along with a helpful FAQ section.

This calculator is designed to give you a starting point to estimate your daily calorie needs and protein targets based on your lifestyle, training frequency, and experience level. The numbers you see in the results — calories and protein goals — are calculated specifically for you right now, but they are not set in stone.

Your needs may change over time depending on factors such as:

  • Changes in your daily activity or job
  • Adjustments to your workout frequency or intensity
  • Fluctuations in your body weight

Because of this, it’s important to revisit the calculator regularly and adjust your targets as your lifestyle or goals evolve.

Use it as a guide to help you make informed decisions about your nutrition for fat loss, maintenance, or muscle gain, while still leaving room for flexibility and real-life changes.

Remember, these numbers are estimates — consistent tracking and adjustments will help you get the best results.

Calorie & Protein Calculator

Use this tool as a **starting point** to estimate calories and protein targets based on daily activity, training and experience.

FAQ
Are the numbers exact?

No, these numbers are estimates. Everyone’s body responds differently, so your actual calorie and protein needs may vary. Consider these results a starting point to guide your nutrition and adjust based on how your body responds over time.
What if I have a medical condition or special dietary needs?

This tool is forhealthy adults. If you have a medical condition, are pregnant, or have special dietary requirements, check with your doctor or a registered dietitian before making changes.
How often should I use the calculator?

I recommend using it whenever your activity, workout routine, or body weight changes. For example, if you start walking more, increase your weekly workouts, or gain/lose weight, your calorie and protein targets will need updating.
What do the “minimum” and “recommended” protein targets mean?
  • Minimum protein is the amount you should aim for to preserve muscle, support recovery, and stay healthy.
  • Recommended protein is a higher range, especially useful for advanced lifters or those with higher training volume, to support muscle growth and performance.

Going above the recommended amount isn’t harmful and can even be beneficial in certain cases, especially if you’re very active or trying to maximize muscle growth. That said, more is not always better — eating excessive protein won’t automatically give you faster results.
What do the different fat loss options mean?

10% deficit (slow & sustainable): Ideal for long-term progress, creating healthy habits, and keeping energy for workouts.

15% deficit (faster): Good for faster results while still maintaining energy and muscle.

25% deficit (fast, short-term): For short-term goals, like preparing for a holiday or event. Not recommended long-term as it may risk muscle loss and isn’t sustainable.
Do I need to use this calculator if I’m a 1:1 client?

No - you can ignore this page completely! All of my 1:1 coaching clients receive personalized targets set by me. I also make adjustments as your workouts, activity, or body changes, so you don’t need to worry about calculating anything yourself.
Your job is simply to follow the plan you receive and trust the process — I’ll handle the rest! x
Do I need to follow the calculator exactly?

No - use it as a flexible guide. Listen to your body, adjust if you feel low on energy, aren’t recovering well, or aren’t progressing towards your goals. Consistency and gradual adjustments are key.
What about carbohydrates and fats?

Macronutrients like carbs and fats depend on your daily activity, workouts, and what works best for your body. That’s why I haven’t included them in the calculator — it focuses on calories and protein as a starting point.

My advice for most people, especially if you’re not competing, is to stay flexible:

  • Have a higher-carb, lower-fat meal around your workouts
  • The closer to your workout, the simpler the carbs should be (easy-to-digest, energizing foods)
  • Outside of workouts, focus on balanced meals that suit your lifestyle — there’s no need to be super strict unless you have a specific goal.
Now that I have my targets, what’s the best app to count my calories?

All of my clients who track their calories can do so using my coaching app or MyFitnessPal. Many of my clients have used MyFitnessPal before, so I can confidently recommend it. Use whichever works best for you and fits easily into your daily routine