Protein calculator
Calculate a daily protein target for your goal using the default calculation from the ClariMeal app
This calculator is for adults 18 and over
Calculated protein target for weight lossCalculated protein target to maintain weightCalculated protein target for weight gain Calculated protein target to maintain weight
g per day
Calorie target: kcal
ClariMeal calorie plans are not intended for use during pregnancy or nursing. Intentional weight loss is not recommended during pregnancy.
How it works
The formula estimates energy use at rest. An activity factor gives an estimate for the whole day.
For a goal of losing or gaining weight, ClariMeal adjusts calories by a default weekly pace, using 7,700 kcal per kg of weight change. Calories do not go below 1,200 kcal a day for women or 1,500 for men. Both are rules of the app, not personal recommendations.
Protein is 1.6 g per kg for losing weight, 1.4 g for maintaining and 2.0 g for gaining, counted from your weight or the weight at BMI 30, whichever is lower. It stays between 10% and 35% of calories (at most 30% at age 18). Fat is 25% of calories and carbs take the rest.
Men: 10 × weight in kg + 6.25 × height in cm − 5 × age + 5
Women: 10 × weight in kg + 6.25 × height in cm − 5 × age − 161
| Activity level | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Active | 1.55 |
| Very Active | 1.725 |
| Extra Active | 1.9 |
Sources. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. Activity factors as used in the ClariMeal app. doi:10.1093/ajcn/51.2.241. Page updated .
Questions
How is the protein target set?
The app applies a goal factor to the lower of your weight and the weight at BMI 30. Protein is then limited to 10% to 35% of calories, or 10% to 30% at age 18. The factors are listed in How it works.
Why does my calorie target matter for protein?
Protein stays within a share of calories, so a lower calorie target can lower the protein target too.
Which foods give the most protein for their calories?
Our table of high protein low calorie foods lists protein per 100 kcal for everyday foods.
Can I change the target later?
In the ClariMeal app you can change your goal and pace at any time in Settings.
