How many calories and how much protein do you need?
Last updated Oct 2026
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In this article
Want a ballpark figure without a calculator? Look up the closest row below. These are estimates for healthy adults, a starting point to adjust from, not a prescription.
The formula (Mifflin-St Jeor)
Step 1: estimate your basal metabolic rate (BMR), the calories your body burns at rest:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Step 2: multiply BMR by an activity factor to get maintenance calories (about what you need to hold your weight): sedentary ×1.2, lightly active (1–3 workouts/week) ×1.375, moderately active (3–5 workouts/week) ×1.55, very active (6–7 hard workouts/week) ×1.725.
Step 3: protein. A common range for active adults and people building a healthy routine is 1.2–1.6 grams per kilogram of body weight per day. Multiply your weight in kg by 1.2 and by 1.6 (kg = lb ÷ 2.2).
Assumptions
- Age 30 for every row; values rounded to the nearest 10 kcal.
- Representative heights of 160, 170 and 180 cm paired with typical weights (not ideal weights).
- If you are older, subtract about 50 kcal from BMR for each 10 years; younger, add. Taller or heavier than the rows? Use the formula above.
- Maintenance only: no deficit or surplus is included.
- Protein ranges apply to any sex and assume healthy kidneys.
Table 1: Women, maintenance calories per day
| Height / weight | BMR (kcal) | Sedentary (×1.2) | Lightly active (×1.375) | Moderately active (×1.55) | Very active (×1.725) |
|---|---|---|---|---|---|
| 160 cm / 55 kg | 1240 | 1490 | 1700 | 1920 | 2140 |
| 170 cm / 65 kg | 1400 | 1680 | 1930 | 2170 | 2420 |
| 180 cm / 75 kg | 1560 | 1880 | 2150 | 2420 | 2700 |
Table 2: Men, maintenance calories per day
| Height / weight | BMR (kcal) | Sedentary (×1.2) | Lightly active (×1.375) | Moderately active (×1.55) | Very active (×1.725) |
|---|---|---|---|---|---|
| 160 cm / 60 kg | 1460 | 1750 | 2000 | 2260 | 2510 |
| 170 cm / 70 kg | 1620 | 1940 | 2220 | 2510 | 2790 |
| 180 cm / 80 kg | 1780 | 2140 | 2450 | 2760 | 3070 |
Table 3: Daily protein by weight band
| Body weight | Protein range (1.2–1.6 g/kg) |
|---|---|
| 50 kg (110 lb) | 60–80 g per day |
| 60 kg (132 lb) | 72–96 g per day |
| 70 kg (154 lb) | 84–112 g per day |
| 80 kg (176 lb) | 96–128 g per day |
| 90 kg (198 lb) | 108–144 g per day |
| 100 kg (220 lb) | 120–160 g per day |
Gear that helps
- Digital food scale
- Meal-prep containers
- Resistance bands
- Fitness tracker or smartwatch
- Shaker bottle for protein powder
General information only: This is for general educational purposes and is not medical advice. Consult a doctor or qualified professional before changing your diet or starting any exercise program, especially if you have a health condition, injury, or are pregnant. Individual results vary.
