Supps Mine
Free tool

Calories & Protein Calculator

Enter your age, height, weight, activity and goal to get your daily calories, protein, carbs and fats, and the supplements that fit your goal.

Your details

Your goal

What the calculator gives you

  • Daily calories for your goal (cutting, lean muscle or bulking).
  • Protein, carbs and fats in grams per day, and protein per meal.
  • Water and fibre as a daily guide.
  • The supplements that fit your goal, with links to products in stock.

How to use the result

Follow the numbers for two weeks and weigh yourself in the morning the same way each time. If your weight does not move in the direction you want, adjust calories by 100 to 200. Food comes first; supplements only fill the gap.

Frequently asked questions

How are my calories calculated?

We use the Mifflin-St Jeor equation for your resting energy (BMR), multiply it by your activity level to get your daily energy needs (TDEE), then adjust for your goal: about 20% less for cutting, about 7% more for lean muscle and about 15% more for bulking.

How much protein do I need per day?

For people who train, research summaries such as the International Society of Sports Nutrition position stand point to about 1.4 to 2.0 g of protein per kg of body weight a day, and a little more while dieting. The calculator uses 2.2 g/kg for cutting, 2.0 g/kg for lean muscle and 1.8 g/kg for bulking.

Do I need supplements to reach my target?

No. Food comes first. Supplements such as whey protein or a mass gainer are a convenient way to fill the gap when your daily target is hard to reach with meals alone. Creatine is the most researched supplement for strength.

Who should not rely on this calculator?

The results are estimates for healthy adults. If you are under 18, pregnant or breastfeeding, have kidney, heart or liver disease, diabetes, or take medication, speak to a doctor or a registered dietitian first.