Protein & Supplement Calculator
Calculate your daily protein needs, calorie targets, and get personalized supplement recommendations based on your body stats, activity level, and fitness goals.
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Enter Your Details
Fill in the form to get your personalized protein targets, calorie needs, and supplement recommendations.
How We Calculate Your Protein Needs
This calculator uses the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR), which is considered the most accurate predictive equation for most adults. Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying BMR by your activity factor.
Protein recommendations are based on the latest position stands from the International Society of Sports Nutrition (ISSN) and meta-analyses of protein timing and distribution research:
- Fat Loss: 1.0-1.4g per pound — higher protein during a deficit preserves lean mass and increases satiety
- Muscle Building: 0.8-1.2g per pound — sufficient for maximal muscle protein synthesis
- Maintenance: 0.7-1.0g per pound — adequate for general health and body composition
- Recomposition: 1.0-1.3g per pound — higher protein supports simultaneous fat loss and muscle gain
Supplement recommendations are personalized based on your goal, activity level, and age. They prioritize evidence-based supplements with strong clinical support.