Energy and Protein Requirements

This calculator will tell you your total daily energy expenditure (TDEE) and your daily protein requirements.

The TDEE will tell you how much energy you burn each day. To keep weight stable (maintenance), this is how much you need to eat.

Of course there will always be a bit of variation at an individual level.

It’s really important that you use the correct physical activity level. If we are active we need to eat enough to fuel our body.

If you want to lose weight, you need to eat less. A good place to start is by reducing the number by 15%. If this has no effect try 20%.

If you want to gain weight, e.g. muscle, you need to eat at maintenance or increase by 10% (as well as going to the gym).

Daily protein intake is given for a range of 1.2 to 1.6g/kg. The lower end of the scale is great for most people. As we get older or if we are more active, we want to aim for the middle of the scale. If you are going to the gym regularly and actively trying to build muscle, aim for the mid to top end of the scale. I’ve set a maximum of 95kg as above this any extra weight is likely due to body fat rather than lean tissue.

(TDEE calculator uses Mifflin-St.Jeor equation)