Calorie and protein
calculator
Estimate how many calories and how much protein, carbs and fat you need each day, and what that looks like across three meals.
Daily calorie and protein calculator
Enter your details to estimate daily calories, protein, carbs and fat, then see what that means for each of three meals.
1 About you
2 Your daily targets
| Target | Per day | Per meal (3 meals) |
|---|---|---|
| Calories | 1884 kcal | 628 kcal |
| Protein | 78 g | 26 g |
| Carbs | 276 g | 92 g |
| Fat | 52 g | 17 g |
- Maintenance calories
- 1884 kcal
- Daily target for your goal
- 1884 kcal
General guidance, not medical advice. Estimates suit healthy adults and are not for pregnancy, breastfeeding, under-18s or medical conditions: please speak to a doctor or registered dietitian. Your entries stay on this page.
How to use your numbers
Your daily calorie target is a starting point, not a fixed rule. Track how your weight, energy and hunger change over two to three weeks, then adjust by around 100 to 200 kcal a day if needed. Protein matters most when you are trying to lose fat or build muscle, because it helps you stay full and protects lean mass. Aim to get a good share of it at every meal rather than all at dinner.
Building a balanced office meal
Use the per meal column as a guide for lunch at work. A balanced plate usually combines a protein source such as paneer, dal, eggs, chicken or fish, a portion of whole grains or rice, plenty of vegetables and a little healthy fat. Our weekly menu shows the meals on offer so you can pick ones that fit your target, and our nutrition page explains how our meals are planned.
Planning meals for a whole team
If you are organising meals for an office, start with the office meal cost calculator to plan the budget, then look at corporate meal delivery in Bangalore for daily balanced lunches.
- How does the calorie calculator work?
- It uses the Mifflin-St Jeor equation to estimate the calories your body uses at rest, multiplies that by your activity level, then adjusts for your goal: about 500 kcal less a day to lose weight or 300 kcal more to gain muscle.
- How much protein should I eat in a day?
- The calculator suggests 1.2 g of protein per kg of body weight to maintain weight and 1.6 g per kg when losing weight or building muscle. These are common general targets for healthy adults, not a prescription.
- Why are the results split into three meals?
- Spreading protein and calories across breakfast, lunch and dinner is easier to plan and helps you check whether a single office meal covers a fair share of the day.
- Is this medical advice?
- No. It is general guidance for healthy adults. If you are pregnant, breastfeeding, under 18, an athlete with specific needs or managing a medical condition, speak to a doctor or registered dietitian.