High Protein Low Calorie Diet Calculator
High protein, low calorie diets are essential for weight loss, muscle gain, and overall health. Our calculator helps you determine your daily protein and calorie needs.
- Enter your age, gender, weight, and height.
- Select your activity level.
- Click ‘Calculate’.
We use the Mifflin-St. Jeor equation to calculate Basal Metabolic Rate (BMR), then multiply by activity level. Protein is set at 1.6-2.2g/kg body weight, and calories are calculated based on protein intake.
| Activity Level | Protein (g/kg/day) |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Moderately Active | 1.55 |
| Very Active | 1.725 |
| Extra Active | 1.9 |
| Activity Level | Calories/day |
|---|---|
| Sedentary | 1920 |
| Lightly Active | 2112 |
| Moderately Active | 2304 |
| Very Active | 2496 |
| Extra Active | 2688 |
- Consume lean protein sources like chicken, turkey, fish, eggs, and low-fat dairy.
- Include a variety of fruits and vegetables in your diet.
- Stay hydrated by drinking plenty of water.
What is a high protein diet?
A high protein diet is one that provides 10-35% of total calories from protein.
How much protein do I need daily?
Protein needs vary based on activity level. Our calculator helps determine your daily protein needs.
Sources: Australian Government, CDC