How Your Protein Calculation Works

The Calculation Process

To calculate your daily protein needs, we start by determining your Basal Metabolic Rate (BMR). This is the number of calories your body burns at rest.

1. Calculate Your BMR

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) - 161

2. Adjust for Activity Level

Multiply your BMR by the following activity factors:

• Sedentary (little or no exercise): 1.2
• Lightly active (light exercise/sports 1-3 days/week): 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): 1.55
• Very active (hard exercise/sports 6-7 days a week): 1.725
• Extra active (very hard exercise/physical job & exercise 2x/day): 1.9

3. Determine Your Goal

Your calorie intake is then adjusted based on your goal:

• Weight loss: Reduce by 10-20%
• Weight gain: Add 500 calories
• Maintenance: Unchanged

4. Calculate Macronutrient Ratios

Your calorie count is split into macronutrient percentages:

• Weight loss: 40% carbs / 40% protein / 20% fats
• Weight gain and maintenance: 40% carbs / 30% protein / 30% fats