Get estimated daily protein requirements based on your training goals and expert advice to help you unlock more from your training.
TAKE YOUR DAILY PROTEIN INTAKE
In under 60 seconds discover
- How much protein per day you need, along with tailored recommendations for carbohydrates, fats, and calories based on your training goals.
- What INTENSE NUTRITION products are best suited to unlock more from your training and exercise.
- Expert tips to help you achieve your health and fitness goals.
Intense Nutrition
BMR & Daily Calories Calculator – Powered by Intense Nutrition
Calculate Your BMR & Maintenance Calories
Valid range: 10–100
Your Basal Metabolic Rate (BMR)
— kcal/day
Mifflin–St Jeor
Maintenance Calories (TDEE)
— kcal/day
Based on your activity level
Goal Targets
— kcal/day
Personalized for your selected goal
Intense Nutrition Suggests
Note: BMR is your body’s energy need at complete rest. TDEE = BMR × activity factor. For precise plans, combine with protein intake (1.6–2.2 g/kg) and strength training.
© Intense Nutrition. Built for guidance — not a medical diagnosis.
Most frequent questions
How to lose body fat & maintain muscle?
To maintain muscle and lose body fat you should focus on exercise that combines strength training with cardiovascular workouts, ensuring both muscle growth and fat loss and a well-balanced nutrition plan. Ensuring you're in a modest calorie deficit (approx. 250 calories per day) for fat loss while consuming adequate protein, which is crucial for maintaining muscle mass during the weight loss process. Check out our protein calculator to get estimated calorie and protein.
How much protein to build muscle?
Consuming enough protein is one of the most important factors to successfully building muscle. However, it can be challenging to figure our how much protein per day to ensure you are optimising your muscle gains. Our India protein calculator is the ultimate protein calculator for muscle gain and can help you learn how much protein you need. Find your daily protein number and understand what and how much food you need to eat, with our protein calculator to build muscle.
Why should you use the Intense Nutrition Protein Calculator?
Protein Calculator is based on clinical equations and the latest scientific sports and exercise guidelines to provide you with an estimate of your daily protein requirements to help you optimise your recovery and unlock more from your performance. Calculator was designed by Dr. Crionna Tobin, a PhD of exercise physiology and performance nutrition, who has worked with athletes and clients of all sporting disciplines and levels over the last 15 years.
How accurate is the information provided by the Protein Calculator?
The information provided by the Protein Calculator are ESTIMATE amounts based on independent scientific formula and scientific guidelines and should only be used as guidelines. We advise those seeking specific guidelines consult a sports dietician/nutritionist.
We handle your personal information with care. View our private and policy to learn how we handle your data.
This calculator is for those aged 18 years and older. The protein calculator is for education purposes only. The calorie and macronutrient recommendations provided by this ESTIMATES based on calculator are independent scientific formula and should only be used as guidelines. To calculate Protein requirement of Sedentary & Lightly Active people we are using ICMR NIN Nutrients Requirement for Indians (2024), and to calculate Protein requirement of Moderately & Heavily Active people we are using ACSM (American College of Sports Medicine) Guidelines.