Find your optimal calorie and protein targets.

Your activity level isn’t just about exercise. It also includes how much you move throughout the day at work and in everyday life. This is known as NEAT (Non-Exercise Activity Thermogenesis) and it actually has a bigger influence on your calorie needs than exercise alone.

Sedentary: Your job is mostly sitting and you do little to no exercise. Think office workers, drivers, receptionists.

Lightly Active: You move your body lightly 1–3 times per week, or you have a fairly active daily routine but don’t work out much.

Moderately Active: You exercise 3–5 times per week, or you have an active job (on your feet most of the day) combined with some exercise.

Very Active: Your job is physically demanding, and/or you exercise 3–5+ times per week. Think tradies, carpenters, paramedics, or anyone moving most of the day and training on top of that.

Your protein needs depend on what you’re trying to achieve. Here’s a quick guide to picking the right option:

General Health & Fitness: You want to stay healthy, feel good, and maintain an active lifestyle. This covers most people who exercise a few times a week and want to support everyday recovery and longevity. Research shows 1.2–1.6 g per kg of body weight is the sweet spot here.

Weight Loss / Fat Loss: You’re in a calorie deficit and want to lose fat while keeping as much lean muscle as possible. Higher protein intake (1.6–2.0 g per kg) helps preserve muscle during weight loss and keeps you feeling fuller for longer. For your protein target, use your target weight, not your current weight.

Muscle Building / Athletes: You’re training hard, lifting heavy, or competing in sport and want to maximize muscle growth and recovery. The research supports 1.8–2.2 g per kg, with plant-based eaters benefiting from the higher end to account for slightly lower bioavailability of plant proteins.

Choose what you want to calculate: protein only, calories only, or both. If you’d rather not see calorie targets, just choose protein only — nothing calorie-related is shown.

Calories: This uses the Mifflin-St Jeor equation, the gold-standard formula used by nutritionists worldwide. It estimates your daily needs from your age, current weight, height, and activity level, and shows four targets: maintenance, gentle fat loss (-10%), moderate fat loss (-20%), and muscle gain (+10%).

Protein: Your protein range comes from your goal, using evidence-based recommendations for plant-based diets. You get a minimum target and a higher target.

If your goal is fat loss, calculate protein from your target weight, not your current weight — this keeps the target realistic and achievable. Calories always use your current weight.

These are estimates. Start with the targets that match your goal, trial them for 1–2 weeks, then adjust based on your hunger, energy, training, digestion, and progress.

One of the most common mistakes when going plant-based is accidentally under-eating. Plant foods are naturally less calorie-dense than animal products, which means you often need to eat a larger volume of food to hit your targets.

If you’re feeling tired, not recovering well from workouts, or struggling to maintain your weight, there’s a good chance you’re simply not eating enough. This calculator helps you figure out the right ballpark so you can fuel yourself properly and actually feel your best.

You might be thinking, “Well, I’m not a bodybuilder, why would getting a lot of protein matter to me?” Even if you are not trying to break records in the gym, having enough muscle is a key part of a long and healthy life. As we age, muscle loss increases over time (sarcopenia). Getting enough protein, and continuing to use your muscles through regular movement and strength training, helps you stay strong, remain independent, and function pain-free in everyday life.

Protein provides amino acids that are necessary to preserve strength, function, and metabolic health. It is also important if you are in a calorie deficit for weight loss. Adequate protein helps maintain muscle mass, which means you burn more calories at rest.

Protein is also essential for immune function, hormone production, and helping you feel satisfied after meals. The good news is that you can absolutely get enough on a plant-based diet. With the right knowledge, and a few high-protein staples in rotation (think tofu, tempeh, lentils, chickpeas, edamame, and seitan), hitting your target becomes second nature.