Grammi🧮 Calorie & protein calculator
Get a daily calorie target with protein, carbs and fat, worked out with the same formula Grammi uses for your first target.
Your daily target
–
kcal a day
–Protein
–Carbs
–Fat
A starting estimate from a standard formula, not medical advice. Real needs vary; track your intake and weight for a few weeks and adjust. If you are pregnant, under 18 or managing a health condition, ask a doctor or dietitian.
How it works
- Resting burn uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women.
- Daily movement multiplies it: mostly sitting ×1.2, lightly active ×1.375, moderately active ×1.55, very active ×1.725.
- Your goal shifts it: 1 kg of body weight is about 7700 kcal, spread over a week. The target never goes below 1200 kcal.
- Protein comes from body weight: 1.8 g/kg to lose weight, 2 g/kg to build muscle, 1.6 g/kg otherwise. Fat is 25% of calories and carbs fill the rest.