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Calorie & Protein Calculator

Get your daily calories and protein target in 30 seconds. No email required. Built for busy moms who want a number they can actually use.

Sex

Age

yrs

Height

Weight

Activity level

Goal

YOUR DAILY TARGET

1,477

calories / day

A sustainable ~500 calorie deficit — about 1 lb per week.

Protein

144g

Carbs

115g

Fat

49g

BMR

1,437 cal

Maintenance (TDEE)

1,977 cal

Coach's note: Aim for protein first at every meal. Adjust weekly based on the scale, the mirror, and how your clothes fit — not daily.

Get the free 5-day reset guide

Calculations use the Mifflin–St Jeor equation, the most widely accepted estimate for resting metabolic rate. This is an estimate, not medical advice. If you're pregnant, breastfeeding, or managing a health condition, talk with your doctor before changing your intake.