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How I calculate
- Energy: resting metabolic rate with Mifflin-St Jeor, multiplied by your activity level (1.4, 1.6, 1.8, 2.0). To lose weight, 15% is subtracted (at most 600 kcal). To build muscle, 10% is added (at most 400 kcal).
- Protein: 1.2–1.6 g per kilo of body weight depending on activity, 1.8 g per kilo to lose weight, and 2.0 g per kilo to build muscle. If your BMI is over 30, protein is calculated from the weight you would have at BMI 30.
- Fibre: 25 g a day for women and 35 g for men, from the Nordic Nutrition Recommendations.
- Vitamins and minerals: recommended intake for your sex and age from the Nordic Nutrition Recommendations, and EFSA's upper limits. The nutrient content of food is from the Norwegian Food Composition Table (Matvaretabellen).
Examples
- Man, 30, 180 cm, 80 kg, lightly active, maintaining weight: about 2,850 kcal, 112 g protein and 35 g fibre a day.
- Woman, 30, 167 cm, 65 kg, lightly active, maintaining weight: about 2,210 kcal, 91 g protein and 25 g fibre a day.
Sources: Nordic Nutrition Recommendations 2023 · A new predictive equation for resting energy expenditure in healthy individuals · Matvaretabellen 2026 (Norwegian Food Composition Table) · Overview on Tolerable Upper Intake Levels (version 11)
Questions
How is my energy need calculated?
Energy: resting metabolic rate with Mifflin-St Jeor, multiplied by your activity level (1.4, 1.6, 1.8, 2.0). To lose weight, 15% is subtracted (at most 600 kcal). To build muscle, 10% is added (at most 400 kcal).
How much protein do I need?
Protein: 1.2–1.6 g per kilo of body weight depending on activity, 1.8 g per kilo to lose weight, and 2.0 g per kilo to build muscle. If your BMI is over 30, protein is calculated from the weight you would have at BMI 30. Man, 30, 180 cm, 80 kg, lightly active, maintaining weight: about 2,850 kcal, 112 g protein and 35 g fibre a day.
How much fibre do I need?
Fibre: 25 g a day for women and 35 g for men, from the Nordic Nutrition Recommendations.
Is a lot of protein bad for the kidneys?
A high protein intake (1.5 g/kg a day or more) has not been shown to impair kidney function in healthy adults. If you have kidney disease, talk to a doctor.
Is what I enter stored?
No. Everything is calculated in your browser. Nothing you enter is sent to or stored by me.
General information for healthy adults, not medical advice.