Energy and Protein Calculator

How to use:

• This calculator will tell you approximately how many calories and how much protein to eat each day depending on your goals.

• It’s based on how much energy you burn each day, which depends on your weight, height, age and activity levels.

• There will always be individual variation.

• It’s really important to use the correct activity level, because we need to eat enough to fuel our body.

• If your goal is to maintain your current weight, you need to eat the same number of calories as you burn.

• If your goal is to lose body fat, you need to eat a little less. A good place to start is a 15% calorie reduction.

• If your goal is to gain muscle weight, you need to eat at maintenance or increase by 10% (as well as doing resistance exercise 2-3 times a week).

• Daily protein intake is given for a range of 1.2 to 1.6g per kg per day.

• 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 lifting weights and actively trying to build muscle, aim for the mid to top end of the scale.

• Any questions? Drop me an e-mail at contact@drruthmachin.com

Technical notes:

TDEE calculator uses Mifflin-St.Jeor equation.

Protein calculator uses actual weight for BMI or 30 or below and ideal body weight for a BMI of 31 or more