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Home / Health / Calorie and Protein Plan

Your calorie and protein plan, with a free daily reminder

Answer a few questions, get an estimated daily target and protein range, and add a daily reminder to your phone. Updated October 23, 2026.

Short answer: Answer a few questions and get an estimated daily calorie target and protein range, plus a free daily reminder you can add to your phone calendar. These are estimates. They are only as accurate as the numbers you enter, and they are general information, not medical advice.

Step 1: tell us about you

Adults 18 and over only. Nothing you enter leaves your device.

Sex (used by the formula)FemaleMale

Age (18 to 80)

Height: feet

Height: inches

Weight (pounds)

How active is a normal week? Mostly sitting, little exercise Light: walking or exercise 1 to 3 days Moderate: exercise 3 to 5 days Very active: hard exercise 6 to 7 days Goal Lose weight slowly (about 0.5 lb a week) Lose weight steadily (about 1 lb a week) Maintain my weight

Show my plan

How this works, and where it can be wrong

The tool estimates your resting calorie burn with the Mifflin-St Jeor equation, multiplies it by an activity factor to estimate maintenance calories, then subtracts a modest deficit for weight loss. Real needs vary from person to person, and the equation can be off by a few hundred calories either way. Treat the result as a starting point, weigh yourself weekly, and adjust after two to three weeks based on what actually happens.

The weekly change uses the common rule of thumb that about 3,500 calories equals a pound. It is a rough guide, and weight loss usually slows over time. The tool never goes below 1,200 calories a day for women or 1,500 for men, and it limits the deficit to 20% of maintenance. The CDC says people who lose weight gradually, about 1 to 2 pounds a week, are more likely to keep it off.

Protein: the standard minimum recommendation for adults is 0.8 grams per kilogram of body weight a day. Researchers often study higher intakes, around 1.2 to 1.6 grams per kilogram, during weight loss to help preserve muscle. The tool shows both so you can discuss them with a dietitian.

Source: CDC, Steps for Losing Weight → Source: Mifflin et al., Am J Clin Nutr, 1990 (the equation) →

Talk to a clinician first if any of these apply

You are pregnant, trying to become pregnant or breastfeeding.
You have diabetes, kidney, heart or thyroid disease, or take medicines that affect weight or blood sugar.
You have a history of an eating disorder, or counting calories makes you anxious or obsessive. Skip this tool and ask a professional.
You are under 18, or older than 80.

If you are on or considering a GLP-1 medicine, read our evidence and warnings guide.

Disclaimer: General information only, not medical advice. Results are estimates and depend on accurate inputs. No result is a guarantee. Stop and seek care if you feel unwell.

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