Calorie and Protein Intake Calculator

About this template


Use this to calculate the new amount of calories you should take (based on if you’re in a deficit or surplus) and the protein intake goal (based on your weight).


It calculates both a calorie deficit and calorie surplus. For both there are two types of calculations:

  1. Calculations based on percentage - the calories are based on the percentage of your maintenance calories
  2. Calculations based on numbers - the calories are based on a set amount of calories to loose or gain


Calculates how much protein you should take based on your weight (lbs). Simply input your weight (in lbs) in the yellow cell.


This is not health or nutrition advice. This is a calculator to help calculate your goals.