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BMI, calorie & protein calculator

Enter six numbers and get your BMI, maintenance calories, goal calories and daily protein target — plus the free four-week plan that fits the result.

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BMI

24.5

healthy

Maintenance

2618

kcal / day

Goal calories

2146

kcal / day

Protein

150 g

per day

BMI in the 18.5–24.9 range. Training choice is about performance, not weight.

Suggested split: 150 g protein · 67 g fat · 236 g carbs.

  • ›Eat around 2146 kcal a day to lose fat, adjusting by 100 kcal after two weeks if your weight is not moving as expected.
  • ›Aim for 150 g of protein daily (2 g per kg) spread over three or four meals.
  • ›Keep your current session count and let load progression do the work before adding more days.
  • ›Retest weight and waist in four weeks rather than daily.

Your closest plan: conditioning

30-Minute Fat Loss Workout Plan (4 Weeks) matches your goal and readiness — it is free, complete, and starts at a load you can repeat.

Start 30-Minute Fat Loss Workout Plan (4 Weeks)Log meals against these targetsPlans by goal & kit

Email me this result and the matching plan

We will send your numbers plus the free four-week plan that fits them. No account needed, unsubscribe any time.

General fitness guidance, not medical advice.

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Calculator questions

How many calories should I eat a day?

Start from your maintenance number (resting energy × activity factor), then subtract about 18% to lose fat or add 10% to build muscle. Adjust by 100 kcal after two weeks based on real weight change.

How much protein do I need?

1.6 g per kg of body weight to maintain, around 1.8 g/kg when building muscle and up to 2.0 g/kg while dieting so you keep the muscle you have.

Is BMI accurate?

BMI compares your weight to your height and ignores muscle mass, so trained people often read as overweight. Use it as one data point alongside waist measurement and how your training is going.

These numbers are general fitness estimates, not medical advice. Speak to a clinician before big dietary changes, especially if you are pregnant or managing a health condition.

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