Calorie and PFC Balance Calculator
Author: yuggrExecutions: 812051
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Recommended Protein Intake Guidelines (When Combined with Exercise)
For weight loss (dieting):
Protein intake: 2.2 g to 2.8 g per 1 kg of body weight
For weight gain:
Protein intake: 1.6 g to 2.2 g per 1 kg of body weight
When building muscle while losing body fat (recomp):
Protein intake: 2.4 g–3.4 g per 1 kg of body weight
For weight loss (dieting):
Protein intake: 2.2 g to 2.8 g per 1 kg of body weight
For weight gain:
Protein intake: 1.6 g to 2.2 g per 1 kg of body weight
When building muscle while losing body fat (recomp):
Protein intake: 2.4 g–3.4 g per 1 kg of body weight
| Target Calorie Intake | kcal |
| Basal Metabolic Rate (BMR) | kcalCalories Burned (TDEE) kcal |
| P (Protein Content) | g % |
| F (Fat Content) | g % |
| C (Carbohydrate Content) | g % |
| Recommended Protein Intake per Meal | ～ g |
| Number of protein servings per day | ～ Times |
| Recommended Calories per Meal | kcal |
This calculator uses the formula from the National Institute of Health and Nutrition to calculate basal metabolic rate.
Calculation Formula
Men: ((0.1238 + (0.0481 × weight in kg) + (0.0234 × height in cm) - (0.0138 × age) - 0.5473)) × 1000 / 4.186
Women: ((0.1238 + (0.0481 × weight in kg) + (0.0234 × height in cm) - (0.0138 × age) - 0.5473 × 2)) × 1000 / 4.186
Calculation Formula
Men: ((0.1238 + (0.0481 × weight in kg) + (0.0234 × height in cm) - (0.0138 × age) - 0.5473)) × 1000 / 4.186
Women: ((0.1238 + (0.0481 × weight in kg) + (0.0234 × height in cm) - (0.0138 × age) - 0.5473 × 2)) × 1000 / 4.186
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Please adjust your target daily calorie intake for weight loss or weight gain using the “Calorie Adjustment” feature.
It is said that a +300 kcal surplus allows you to build muscle without gaining too much fat.
To lose about 1 kilogram of fat per month, we recommend aiming for a daily deficit of -300 kcal.
If you want a low-carb ratio (carbohydrate restriction), increase “Fat per Body Weight,”
and if you want a high-carb ratio (fat restriction), decrease “Fat per Body Weight.”
Physical Activity Level Index:
1.5: Recommended for people who commute (light exercise, such as walking) and do strength training 2–3 times a week.
1.7: Recommended for people who engage in high-intensity exercise or strength training 5 times a week.
1.9: Recommended for people who engage in high-intensity exercise equivalent to military training every day.