How much protein do I need?
Grams a day, and how to spread them over your meals.
Free calculator
Calorie calculator
How many calories should you eat a day? Answer three short questions.
- Your daily calorie goal
- How that number adds up
- How much of it is protein, carbs and fat
Worked out in your browser. Nothing you type is sent or saved.
In the app
This page works out your goal once. Snapkin keeps it right.
Snap a photo of each meal and the bar fills. After a month, Snapkin compares your meals with your weigh-ins, and offers you a better goal if this one was off.
How this is worked out
Our maintenance figure is often higher than other calculators show. Most start people with a desk job at 1.2. Measured burn says 1.35 is closer. All the sources, and the ones that disagree
- Resting burnThe Mifflin–St Jeor equation, from your weight, height, age and sex. It is the best tested equation that needs nothing more (Mifflin et al., 1990).
- MaintenanceYour resting burn times how much you move: 1.35 for a desk job, up to 1.8 for very active.
- Daily goalMaintenance minus your pace. A kilo of body weight is about 7,700 kcal. Never under 1,200 kcal for women or 1,500 for men.
- Protein1.2 g for every kilo, up to 2.0 g with strength training. Counted on your weight at a BMI of 27.5 at most.
More free calculators
When will I reach my goal weight?
A date, and what a faster or slower pace changes.
Your goal, kept up to date
One photo per meal. Snapkin counts the calories and the protein, and checks your goal every month.
No card for the first 3 days. €9.99 a month or €99.99 €49.99 a year, via the app.launch price, for a limited time