Calorie and protein calculator
Estimate your maintenance calories (TDEE), a daily calorie target for your goal, and a daily protein target. Results update as you type.
Starting targets
- Calories
- 1,700
- kcal per day
- Protein
- 128 g
- per day
- Maintenance estimate (TDEE)
- 2,200 kcal per day
27.5 kcal per kg × 80 kg = 2,200 kcal, minus 500 kcal for fat loss. Protein is 1.6 g per kg.
DailyGoal uses this calculation for your starting targets, then tracks calories and protein against them each day. Create a free account
How the estimate works
Maintenance is a per-kg estimate multiplied by body weight. It starts at 28 kcal per kg for men and 26 kcal per kg for women, then moves up or down with height, age, body-fat percentage, build, and daily steps above 6,000.
The calorie target is maintenance plus or minus a fixed amount for your goal. Protein is grams per kg of body weight, set by goal.
| Goal | Men (kcal) | Women (kcal) | Protein |
|---|---|---|---|
| Lose fat | −500 | −350 | 1.6 g/kg |
| Recomposition | 0 | 0 | 1.8 g/kg |
| Build muscle | +300 | +200 | 2.0 g/kg |
Activity levels
Activity is measured in daily steps rather than exercise sessions. Training is not counted separately, so pick the level that matches a typical day.
- Mostly sittingUnder 3,000 steps/day
- Light movement3,000–7,000 steps/day
- On your feet a lot7,000–12,000 steps/day
- Very active lifestyle12,000+ steps/day
Questions
- How is maintenance calculated?
- Maintenance starts at 28 kcal per kg of body weight for men and 26 kcal per kg for women. The per-kg figure is adjusted for height, age, body-fat percentage, build, and daily steps, then multiplied by your weight.
- Why does body fat change the result?
- Lean tissue uses more energy than fat tissue. At the same weight, a lower body-fat percentage raises the per-kg estimate and a higher one lowers it. A rough estimate is enough.
- Does the calculator set carbs and fat?
- No. It sets calories and protein. Carbs and fat fill the remaining calories in whatever split suits you. DailyGoal tracks carbs and fat alongside calories and protein.
- Is this the same calculation the DailyGoal app uses?
- Yes. The app's onboarding uses the same function, goal adjustments, and activity levels to set starting targets, and you can edit those targets afterwards.
- How accurate is the estimate?
- It is a starting point. Real energy use varies between people with the same stats. Log food and weigh in for two to three weeks, then adjust the target if your weight trend differs from what you expected.
These are estimates for healthy adults, not medical advice. If you are pregnant, under 18, or managing a medical condition, check targets with a clinician.
In DailyGoal, calories and protein become daily goals that fill in from your food diary. See how goals and habits work