Protein per Body Weight Calculator

Our protein per kg calculator helps you determine how much protein per kg of body weight you need for your goals. Enter your weight and select your goal (health, fitness, weight loss, or muscle gain) to find personalized protein needs in grams per kg and daily totals. This free tool supports your nutrition plan.

Pair it with our macro calculator for a balanced diet.

Key Fact: Protein needs range from 0.8–2.2 g/kg of body weight daily, depending on your health or fitness goals.

This guide and calculator offer:

  • Interactive protein per body weight calculator for personalized needs
  • Guidance on protein intake per kg for various goals
  • Sample table of protein needs by weight and goal
  • Tips for incorporating protein into your diet
  • Support for a goal-oriented nutrition plan
High Protein Low Calorie Diet

Explore high-protein foods to meet your per-kg needs for weight loss or fitness.

Macro Calculator for Weight Loss

Balance protein, carbs, and fats for your goals with our macro tool.

Protein per Body Weight Calculator

Enter your body weight and goal to find how much protein per kg of body weight. Use our protein per kg calculator to optimize your diet.

Warning: Consult a nutritionist before adjusting your diet, especially for specific goals.

How Much Protein per Kg of Body Weight?

Protein needs per kg of body weight vary by goal. The Recommended Dietary Allowance (RDA) is 0.8 g/kg for general health, but fitness, weight loss, or muscle gain require more. For example, a 70 kg person needs 56 g for health, 84 g for fitness, 112 g for weight loss, or 140 g for muscle gain daily.

Factors influencing protein per kg include:

  • Goal: Weight loss or muscle gain increases needs to 1.6–2.2 g/kg.
  • Activity level: More exercise demands higher protein for recovery.
  • Age and health: Older adults or those with medical conditions may need adjustments.

Use our macro calculator to balance protein with other nutrients.

Tip: Check our high-protein diet guide for foods to meet your per-kg needs.

Sample Protein per Kg Table

Example protein needs per kg for a 70 kg person by goal:

GoalProtein per kgTotal Daily Protein (70 kg)
General Health0.8 g/kg56 g
Fitness1.2 g/kg84 g
Weight Loss1.6 g/kg112 g
Muscle Gain2.0 g/kg140 g

Note: Values are approximate. Use our protein per body weight calculator for personalized results.

Tips for Using Protein per Kg in Your Diet

Meeting your protein needs per kg requires strategic planning. Here’s how to incorporate the right amount of protein into your diet for your goals:

  • Select quality sources: Choose lean meats, fish, eggs, or plant-based options like lentils.
  • Spread intake: Divide protein across 3–4 meals for better absorption.
  • Adjust for goals: Increase protein per kg for weight loss or muscle gain.
  • Combine with exercise: Pair with strength or cardio workouts to optimize results.
  • Track progress: Use our macro calculator to monitor intake.

Tip: Explore our high-protein diet guide for meal ideas tailored to your goals.

Frequently Asked Questions

  • How much protein per kg of body weight? Needs range from 0.8 g/kg for health to 2.0 g/kg for muscle gain.
  • What is a protein per kg calculator? It calculates protein needs based on body weight and goals.
  • How much protein per kg for weight loss? Aim for 1.6–2.0 g/kg to preserve muscle during fat loss.
  • How to calculate protein intake per kg? Multiply your weight by the recommended g/kg for your goal.

Protein Intake for Muscle Gain and Fat Loss: Calculator

Our protein calculator for muscle gain and fat loss helps you find how much protein for muscle gain and fat loss. Enter your body weight and activity level to get personalized protein needs in grams per day or per kg. This free tool supports body recomposition, helping you build muscle while losing fat.

Pair it with our macro calculator for a complete nutrition plan.

Key Fact: Aim for 1.6–2.2 g/kg of body weight daily to support muscle gain and fat loss simultaneously.

This guide and calculator offer:

  • Interactive protein intake calculator for muscle gain and fat loss
  • Guidance on protein for body recomposition
  • Sample protein needs table by weight and activity
  • Tips for optimizing protein in your diet
  • Support for a high-protein, calorie-controlled diet
High Protein Low Calorie Diet

Discover high-protein foods to support muscle gain and fat loss.

Macro Calculator for Weight Loss

Balance protein, carbs, and fats for body recomposition.

Protein Calculator for Muscle Gain and Fat Loss

Enter your body weight and activity level to find protein intake for muscle gain and fat loss. Use our calculator to optimize your diet.

Warning: Consult a nutritionist before changing your diet, especially for body recomposition.

How Much Protein for Muscle Gain and Fat Loss?

Protein is key for body recomposition, supporting muscle growth while promoting fat loss. Research suggests 1.6–2.2 g/kg of body weight daily for those aiming to gain muscle and lose fat. For a 70 kg person, this means 112–154 grams of protein daily, depending on workout intensity.

Factors affecting protein needs include:

  • Activity level: Intense training increases protein needs for muscle repair.
  • Calorie deficit: A moderate deficit (500–750 kcal) requires higher protein to preserve muscle.
  • Body composition: Leaner individuals may need more protein per kg.

Use our macro calculator to balance protein with carbs and fats.

Tip: Explore our high-protein diet guide for meal ideas to support recomposition.

Sample Protein Needs Table

Example protein needs for a 70 kg person by activity level:

Activity LevelProtein per kgTotal Daily Protein (70 kg)
Moderate (3–5 workouts)1.6 g/kg112 g
Active (5–6 workouts)1.8 g/kg126 g
Intense (6–7 workouts)2.2 g/kg154 g

Note: Values are approximate. Use our protein calculator for muscle gain and fat loss for personalized results.

Tips for Protein in Body Recomposition

Achieving muscle gain and fat loss requires a high-protein diet and strategic planning. Here’s how to optimize your protein intake:

  • Use lean sources: Choose chicken, fish, whey protein, or tofu to keep calories in check.
  • Spread intake: Consume protein every 3–4 hours for muscle repair and satiety.
  • Pair with exercise: Combine strength training and moderate cardio for recomposition.
  • Maintain a deficit: Aim for a 500–750 kcal deficit, using our macro calculator.
  • Track progress: Monitor with our weight loss tracker.

Tip: Check our high-protein diet guide for meal plans to support muscle gain and fat loss.

Frequently Asked Questions

  • How much protein for muscle gain and fat loss? Aim for 1.6–2.2 g/kg of body weight daily.
  • What is a protein calculator for muscle gain and fat loss? It calculates protein needs for body recomposition based on weight and activity.
  • How does protein help with muscle gain and fat loss? It supports muscle repair and satiety while in a calorie deficit.
  • How to calculate protein for body recomposition? Multiply your weight by 1.6–2.2 g/kg, based on activity level.

Protein Calculator for Fitness Goals

Our protein calculator for fitness goals helps you determine how much protein for fitness goals like strength, endurance, or body recomposition. Enter your body weight, activity level, and fitness goal to find personalized protein needs in grams per day or per kg. This free tool supports your journey to peak performance, whether you’re lifting weights, running, or transforming your physique.

Combine it with our macro calculator for a tailored nutrition plan to fuel your fitness goals.

Key Fact: Protein needs range from 1.2–2.2 g/kg of body weight daily, depending on your fitness goal and activity level.

This guide and calculator provide:

  • Interactive protein intake calculator for fitness for personalized recommendations
  • Guidance on daily protein for fitness goals like strength or endurance
  • Sample protein needs table by weight and goal
  • Tips for optimizing protein intake to support fitness performance
  • Support for a high-protein, fitness-focused diet
High Protein Low Calorie Diet

Discover high-protein foods to fuel your fitness goals.

Macro Calculator for Weight Loss

Balance protein, carbs, and fats for optimal fitness results.

Protein Calculator for Fitness Goals

Enter your body weight, fitness goal, and activity level to find protein intake for fitness. Use our calculator to fuel your performance.

Warning: Consult a nutritionist before making significant dietary changes, especially for intense fitness goals.

How Much Protein for Fitness Goals?

Protein is essential for fitness goals, supporting muscle repair, growth, and recovery. The amount of protein you need per kg of body weight varies by goal: 1.2–1.4 g/kg for endurance athletes (e.g., runners, cyclists), 1.6–1.8 g/kg for strength training (e.g., weightlifting), and 2.0–2.2 g/kg for body recomposition (muscle gain + fat loss). For a 70 kg person, this translates to 84–98 g for endurance, 112–126 g for strength, or 140–154 g for recomposition daily.

Factors influencing protein needs include:

  • Fitness goal: Strength and recomposition require more protein than endurance.
  • Training intensity: Higher volume or intensity increases protein demands.
  • Calorie balance: A slight deficit or surplus adjusts protein needs for fat loss or muscle gain.
  • Body composition: Leaner individuals may need higher protein per kg.

Protein supports muscle protein synthesis, reduces fatigue, and enhances recovery, making it critical for all fitness pursuits. For endurance, it aids in repairing muscle damage from prolonged activity. For strength, it fuels hypertrophy. For recomposition, it preserves muscle in a calorie deficit while supporting growth. Use our macro calculator to balance protein with carbs and fats for your specific goal.

Tip: Explore our high-protein diet guide for meal ideas to support your fitness goals.

Sample Protein Needs Table

Example protein needs for a 70 kg person by fitness goal:

Fitness GoalProtein per kgTotal Daily Protein (70 kg)
Endurance1.2 g/kg84 g
Strength1.6 g/kg112 g
Recomposition2.0 g/kg140 g

Note: Values are approximate. Use our protein calculator for fitness goals for personalized results.

Tips for Optimizing Protein for Fitness Goals

Meeting your protein needs for fitness goals requires strategic planning to maximize performance and recovery. Here are actionable tips to help you succeed:

  • Choose high-quality sources: Opt for lean meats (chicken, turkey), fish, eggs, whey protein, or plant-based options like lentils and tofu to meet your protein needs efficiently.
  • Time your intake: Consume protein every 3–4 hours, including 20–30 g post-workout to optimize muscle repair and growth.
  • Tailor to your goal: Endurance athletes should pair protein with carbs for recovery, while strength trainers need higher protein for hypertrophy. Recomposition requires a balance with a moderate calorie deficit.
  • Combine with exercise: Pair protein with resistance training for strength or recomposition, and include cardio for endurance or fat loss.
  • Track and adjust: Use our macro calculator to monitor intake and adjust as your fitness level or body composition changes.

Tip: Check our high-protein diet guide for meal plans tailored to strength, endurance, or recomposition.

Frequently Asked Questions

  • How much protein do I need for fitness goals? Needs range from 1.2–2.2 g/kg of body weight, depending on whether you’re focused on endurance, strength, or recomposition.
  • What is a protein calculator for fitness goals? It’s a tool to calculate daily protein needs based on weight, activity, and fitness objectives.
  • How does protein support fitness goals? Protein aids muscle repair, growth, and recovery, enhancing performance across endurance, strength, or recomposition.
  • How to calculate protein for fitness? Multiply your body weight (kg) by 1.2–2.2 g, based on your goal and activity level, using our calculator.

Protein Calculator for Muscle Gain

Our protein calculator for muscle gain helps you determine how much protein you need to build muscle. Enter your body weight and activity level to find your daily protein needs in grams or per kg. Whether you’re a beginner or advanced lifter, this free tool keeps you on track for muscle growth.

Use it alongside our macro calculator to create a complete nutrition plan.

Key Fact: Aim for 1.6–2.2 grams of protein per kg of body weight daily to maximize muscle gain, depending on training intensity.

This guide and calculator offer:

  • Interactive protein calculator for muscle gain to calculate daily needs
  • Guidance on how many grams of protein to build muscle
  • Sample protein needs table by body weight and activity level
  • Tips for optimizing protein intake for muscle growth
  • Integration with a high-protein diet

Related: Explore our Macro Calculator, High Protein Low Calorie Diet, Weight Loss Meal Plans, Calorie Deficit Calculator, Calorie Deficit Guide, Low Calorie Diet Plan, High Fiber Low Calorie Foods, Calorie Calculator for Specific Diets, or Weight Loss Tracker.

Protein Calculator for Muscle Gain

Enter your body weight and activity level to find how many grams of protein per day to build muscle. Use our protein calculator for muscle gain to optimize your diet.

Warning: Consult a nutritionist before making significant dietary changes, especially if you have health conditions.

How Much Protein Do You Need to Build Muscle?

Protein is essential for muscle repair and growth. Research suggests 1.6–2.2 grams of protein per kg of body weight daily for optimal muscle gain, depending on training intensity. For example, a 70 kg person training 5–6 times per week needs 112–154 grams of protein daily.

Factors affecting protein needs include:

  • Training intensity: More intense workouts require higher protein intake.
  • Body composition: Leaner individuals may need less protein per kg.
  • Experience level: Beginners may benefit from the lower end (1.6 g/kg).

Use our macro calculator to balance protein with carbs and fats for muscle gain.

Tip: Spread protein intake across 4–6 meals daily for better absorption. Check our high protein low calorie diet guide for meal ideas.

Sample Protein Needs Table

Example protein needs for muscle gain based on body weight and activity level:

Body Weight (kg)Moderate (1.6 g/kg)Active (1.8 g/kg)Intense (2.2 g/kg)
6096 g108 g132 g
80128 g144 g176 g
100160 g180 g220 g

Note: Values are approximate. Use our protein calculator for muscle gain to get personalized results.

Tips for Optimizing Protein Intake for Muscle Gain

  • Spread intake: Consume protein every 3–4 hours to support muscle repair.
  • Choose quality sources: Opt for lean meats, eggs, whey protein, or plant-based options like lentils.
  • Combine with training: Pair protein with strength training for best results.
  • Adjust as needed: Recalculate protein needs with our calculator as you gain muscle.
  • Balance macros: Use our macro calculator to ensure adequate carbs and fats.

Tip: Explore our weight loss meal plans for high-protein meal ideas to support muscle gain.

Protein Calculator for Weight Loss

Our protein calculator for weight loss helps you determine how much protein you need to lose weight while preserving muscle. Enter your body weight, activity level, and weight loss goal to find your daily protein needs in grams or per kg. This free tool supports your fat loss journey with personalized recommendations.

Pair it with our macro calculator for a complete weight loss plan.

Key Fact: Aim for 1.2–2.0 grams of protein per kg of body weight daily to support fat loss and muscle preservation.

This guide and calculator offer:

  • Interactive protein intake calculator for fat loss
  • Guidance on how many grams of protein per day to lose weight
  • Sample protein needs table by body weight and goal
  • Tips for optimizing protein intake during weight loss
  • Integration with a high-protein, low-calorie diet
High Protein Low Calorie Diet

Learn how to follow a high-protein, low-calorie diet to support weight loss and muscle maintenance.

Macro Calculator for Weight Loss

Balance protein, carbs, and fats for effective weight loss with our macro calculator.

Protein Calculator for Weight Loss

Enter your body weight, activity level, and weight loss goal to find how many grams of protein per day to lose weight. Use our protein intake calculator for fat loss to stay on track.

Warning: Consult a nutritionist before making significant dietary changes, especially during weight loss.

How Much Protein Do You Need to Lose Weight?

Protein is crucial for weight loss as it helps preserve muscle mass, increases satiety, and supports metabolism. Research recommends 1.2–2.0 grams of protein per kg of body weight daily for weight loss, depending on activity level and muscle retention goals. For example, a 70 kg person aiming to preserve muscle may need 84–140 grams of protein daily.

Factors affecting protein needs include:

  • Activity level: Higher activity increases protein needs to support muscle repair.
  • Calorie deficit: Larger deficits require more protein to prevent muscle loss.
  • Body composition: Leaner individuals may need higher protein per kg.

Use our high-protein, low-calorie diet guide to plan meals that align with your protein needs.

Tip: Combine high protein intake with a calorie deficit using our macro calculator for optimal fat loss.

Sample Protein Needs Table for Weight Loss

Example protein needs for weight loss based on body weight and goal:

Body Weight (kg)Maintain Muscle (1.2 g/kg)Preserve Muscle (1.6 g/kg)Max Retention (2.0 g/kg)
6072 g96 g120 g
8096 g128 g160 g
100120 g160 g200 g

Note: Values are approximate. Use our protein calculator for weight loss for personalized results.

Tips for Optimizing Protein Intake for Weight Loss

  • Spread intake: Eat protein every 3–4 hours to stay full and support muscle maintenance.
  • Choose lean sources: Opt for chicken, fish, tofu, or low-fat dairy to keep calories low.
  • Pair with exercise: Combine with strength training to preserve muscle mass.
  • Monitor progress: Use our weight loss tracker to track fat loss while meeting protein goals.
  • Adjust calories: Recalculate macros with our macro calculator as you lose weight.

Tip: Explore our high-protein, low-calorie diet guide for meal plans to support weight loss.

Free Daily Protein Intake Calculator

Our daily protein intake calculator helps you determine how much protein you need daily for optimal health. Enter your body weight, age, and activity level to find your protein needs in grams or per kg. This free tool supports a balanced diet for general wellness, whether you’re maintaining health or enhancing fitness.

Pair it with our macro calculator for a complete nutrition plan.

Key Fact: Adults need 0.8–1.6 grams of protein per kg of body weight daily for general health, depending on age and activity.

This guide and calculator offer:

  • Interactive how much protein calculator for daily needs
  • Guidance on how many grams of protein do I need a day
  • Sample protein needs table by weight and activity
  • Tips for meeting daily protein requirements
  • Support for a balanced diet
High Protein Low Calorie Diet

Discover high-protein, low-calorie foods to meet your daily protein needs.

Macro Calculator for Weight Loss

Balance protein, carbs, and fats for a healthy diet with our macro tool.

Daily Protein Intake Calculator

Enter your body weight, age, and activity level to find how many grams of protein you need a day. Use our daily protein calculator to stay healthy.

Warning: Consult a nutritionist before changing your diet, especially if you have medical conditions.

How Much Protein Do You Need Daily?

Protein is vital for muscle repair, immune function, and overall health. The Recommended Dietary Allowance (RDA) is 0.8 grams per kg of body weight for sedentary adults, but active individuals or older adults may need 1.2–1.6 g/kg. For example, a 70 kg sedentary adult needs 56 grams daily, while an active person may need 84–112 grams.

Factors affecting daily protein needs include:

  • Activity level: Exercise increases protein requirements for muscle repair.
  • Age: Older adults need more protein to maintain muscle mass.
  • Health goals: Higher protein supports energy and satiety.

Check our high-protein, low-calorie diet guide for food ideas to meet your needs.

Tip: Use our macro calculator to balance protein with other nutrients.

Sample Daily Protein Needs Table

Example protein needs based on body weight and activity level:

Body Weight (kg)Sedentary (0.8 g/kg)Moderate (1.2 g/kg)Active (1.6 g/kg)
6048 g72 g96 g
8064 g96 g128 g
10080 g120 g160 g

Note: Values are approximate. Use our daily protein intake calculator for personalized results.

Tips for Meeting Daily Protein Needs

To meet your daily protein requirements, incorporate a variety of sources and plan meals strategically. Here are practical tips to ensure you get enough protein:

  • Choose diverse sources: Include lean meats, fish, eggs, dairy, beans, or tofu for balanced nutrition.
  • Spread intake: Divide protein across 3–4 meals to optimize absorption and satiety.
  • Snack smart: Opt for high-protein snacks like Greek yogurt or nuts between meals.
  • Combine with exercise: Pair protein with physical activity to support muscle health.
  • Plan meals: Use our high-protein diet guide for meal ideas.

Tip: Track your intake with our macro calculator to ensure a balanced diet.

Frequently Asked Questions

  • How many grams of protein do I need a day? Adults need 0.8–1.6 g/kg, depending on activity and age.
  • How much protein should I eat daily? A 70 kg person may need 56–112 grams, based on lifestyle.
  • What is a daily protein calculator? It calculates protein needs based on weight, age, and activity level.
  • How to calculate how much protein I need? Use our calculator to multiply your weight by 0.8–1.6 g/kg.

Free Online Weight Loss Tracker

Our weight loss tracker helps you monitor your progress with a free, easy-to-use tool. Track weight loss progress, set goals, and visualize results with our weight loss goal tracker. Whether you’re looking for a free weight loss tracker online or a weight loss tracking app, this tool keeps you motivated.

Use it alongside our calorie deficit calculator to create a personalized weight loss plan.

Key Fact: Tracking weight loss weekly helps maintain motivation and adjust your plan, aiming for 1–2 lbs/week with a 500–1,000 kcal deficit.

This guide and tracker offer:

  • Interactive weight loss progress tracker to log weight and monitor goals
  • Benefits of using a weight loss goal tracker
  • Sample progress chart for tracking weight loss
  • Tips for effective use of a free weight loss tracker online
  • Integration with a calorie controlled diet

Related: Explore our Calorie Deficit Calculator, Calorie Deficit Guide, Low Calorie Diet Plan, High Protein Low Calorie Diet, Macro Calculator, High Fiber Low Calorie Foods, Calorie Calculator for Specific Diets, or Weight Loss Meal Plans.

Weight Loss Progress Tracker

Weight Log

DateWeight (kg)Weight Lost (kg)

Enter your starting weight, goal weight, current weight, and log date to track weight loss progress. Use our weight loss goal tracker to stay motivated.

Warning: Aim for 1–2 lbs/week (0.5–1 kg) for safe weight loss. Consult a healthcare professional if needed.

Why Use a Weight Loss Tracker?

A weight loss progress tracker helps you monitor your journey, stay motivated, and adjust your plan as needed. Tracking weight weekly provides insights into your progress and helps you stay accountable to your goals.

Benefits include:

  • Motivation: Seeing progress encourages adherence to your plan.
  • Accountability: Regular logging highlights trends and plateaus.
  • Personalization: Adjust your diet using our calorie deficit calculator based on progress.
  • Goal tracking: Visualize how close you are to your target with a weight loss goal tracker.

Tip: Combine with our weight loss meal plans and high fiber low calorie foods for better results.

Sample Weight Loss Progress Chart

Example progress for a user starting at 80 kg with a goal of 70 kg:

WeekWeight (kg)Weight Lost (kg)Goal Progress (%)
Start8000
Week 477330
Week 874660
Week 1271990

Note: Assumes ~0.5 kg/week loss. Use our free weight loss tracker online to create your own chart.

Tips for Effective Weight Loss Tracking

  • Log weekly: Weigh yourself once a week, same time and conditions, for consistency.
  • Combine with diet: Follow our weight loss meal plans or specific diet calculator.
  • Monitor trends: Focus on overall progress, not daily fluctuations.
  • Adjust as needed: Recalculate calories with our macro calculator every 5–10 lbs lost.
  • Stay motivated: Celebrate milestones with non-food rewards to keep using your weight loss goal tracker.

Tip: Use our high protein low calorie diet guide to support muscle maintenance while tracking.

Macro Calculators for Weight Loss

Our macro calculator for women and men helps you achieve weight loss by calculating your ideal macronutrient ratios (carbs, protein, fat). This best macro calculator free tool is perfect for macro tracking for weight loss, especially for women aiming to balance protein intake for weight loss. Use our free macro calculator for weight loss to personalize your diet plan.

Pair this tool with our calorie deficit calculator to create a complete weight loss strategy.

Key Fact: A balanced macro ratio for weight loss (e.g., 40% carbs, 30% protein, 30% fat) supports fat loss, muscle preservation, and energy needs.

This guide and calculator offer:

  • Personalized macros with our macro calculator for weight loss female
  • Accurate protein intake for weight loss calculator results
  • Tips for effective macro tracking for weight loss
  • Sample macro breakdowns for different weight loss goals
  • Integration with a calorie controlled diet

Related: Explore our Calorie Deficit Calculator, Calorie Deficit Guide, Low Calorie Diet Plan, or High Protein Low Calorie Diet.

Macro Calculator for Weight Loss

Enter your details to use our macro calculator for weight loss female or male. Get your protein intake for weight loss and macro breakdown for a calorie controlled diet.

Warning: Calories below 1,200 kcal/day (women) or 1,500 kcal/day (men) may be unsafe. Consult a nutritionist for personalized plans.

Why Use a Macro Calculator for Weight Loss?

Macro tracking for weight loss involves balancing carbohydrates, protein, and fat to optimize fat loss, muscle preservation, and energy levels. A macro calculator for women or men helps you set precise macro goals based on your calorie needs and weight loss rate.

Benefits include:

  • Muscle preservation: Higher protein intake (0.8–1.2 g/kg body weight) prevents muscle loss.
  • Balanced nutrition: Ensures adequate carbs and fats for energy and health.
  • Customizable: Adjust ratios (e.g., 40% carbs, 30% protein, 30% fat) for your needs.
  • Improved adherence: Structured eating reduces hunger and cravings.

Tip: Use our high protein low calorie diet guide to choose foods that fit your macro goals.

Sample Macro Breakdown Chart

Estimated macro needs for a 1,200–1,800 kcal diet with a 40/30/30 ratio:

ProfileCalories (kcal)Protein (g, kcal)Carbs (g, kcal)Fat (g, kcal)
Female, 1 lb/week deficit1,400105 g, 420 kcal140 g, 560 kcal47 g, 420 kcal
Male, 1.5 lbs/week deficit1,800135 g, 540 kcal180 g, 720 kcal60 g, 540 kcal
Female, 2 lbs/week deficit1,20090 g, 360 kcal120 g, 480 kcal40 g, 360 kcal
Male, 1 lb/week deficit2,100158 g, 630 kcal210 g, 840 kcal70 g, 630 kcal

Note: Based on a 40% carbs, 30% protein, 30% fat ratio. Use our free macro calculator for weight loss for personalized results.

Tips for Macro Tracking for Weight Loss

  • Use a tracking app: Apps like MyFitnessPal simplify macro tracking for weight loss.
  • Prioritize protein: Aim for 0.8–1.2 g/kg body weight to support muscle preservation.
  • Plan meals: Prep meals to match your macro goals, using foods from our high protein low calorie diet guide.
  • Adjust weekly: Recalculate macros every 5–10 lbs lost to maintain progress.
  • Be flexible: Allow slight variations (e.g., ±10 g) to avoid stress.

Tip: Combine macro tracking with our low calorie diet plan for a balanced approach.

Free Calorie Deficit Calculator for Weight Loss

Our calorie deficit calculator free helps you calculate calories needed to lose weight, whether you aim to lose 1 pound a week, lose 2 pounds a week, or lose 1kg per week. Using the Mifflin-St Jeor Equation, this calorie counter to lose weight provides accurate, personalized results based on your age, weight, height, sex, and activity level.

Explore our calorie calculator for weight loss to set realistic goals, track your progress, and plan your diet. Perfect for anyone looking to work out calorie deficit or create a tailored weight loss plan.

Key Insight: A 500 kcal/day deficit leads to ~1 lb/week loss, 1,000 kcal/day for ~2 lbs/week, and 770 kcal/day for ~1 kg/week.

Our calorie deficit to lose weight calculator supports:

  • Calculating daily calories for lose 2 lbs a week calculator goals
  • Estimating calorie deficit to lose 1kg for international users
  • Personalized results for fitness and diet planning
  • Accurate tracking for calorie counter to lose weight
  • Simple steps to work out my calorie deficit

Related: Explore our Macro Calculator, Low-Calorie Meal Plan, or Weight Loss Tips guides.

Calorie Deficit Calculator

Enter your details to calculate my calorie deficit. Choose your goal to see calories needed for lose 1 pound a week, lose 2 lbs a week, or lose 1kg.

Calorie Needs Chart for Weight Loss

Sample daily calorie needs for different weight loss goals:

ProfileMaintenance (kcal)Lose 1 lb/weekLose 2 lbs/weekLose 1 kg/week
25-year-old male, 80 kg, 175 cm, moderately active2,6002,1001,6001,830
30-year-old female, 60 kg, 165 cm, lightly active1,9001,4009001,130
40-year-old male, 90 kg, 180 cm, sedentary2,3001,8001,3001,530
35-year-old female, 70 kg, 170 cm, very active2,4001,9001,4001,630

Note: Values are estimates using the Mifflin-St Jeor Equation. Use our calorie deficit calculator for personalized results.

How to Calculate My Calorie Deficit Manually

Mifflin-St Jeor Formula

Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5

Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

Total Calories = BMR × Activity Factor − Deficit (500, 770, or 1,000 kcal)

This formula calculates your Basal Metabolic Rate (BMR), adjusted for activity and your chosen weight loss goal.

Step-by-Step Example

1

Input your details

Example: 30-year-old female, 60 kg, 165 cm, lightly active, aiming to lose 2 lbs/week

2

Calculate BMR

BMR = 10 × 60 + 6.25 × 165 − 5 × 30 − 161 = 1,381.25 kcal

3

Adjust for activity

1,381.25 × 1.375 (lightly active) = 1,899.22 kcal

4

Apply deficit

1,899.22 − 1,000 (2 lbs/week) = 899.22 kcal/day

Tip: For safe weight loss, ensure your calorie intake doesn’t fall below 1,200 kcal/day for women or 1,500 kcal/day for men. Consult a nutritionist for personalized plans.

Inside IR35 Take Home Pay Calculator (UK 2025/26)

Navigating IR35 legislation is essential for UK contractors in tech, finance, healthcare, and consulting. If your contract is deemed inside IR35, you're taxed like an employee, facing deductions for Income Tax, National Insurance, and umbrella company fees. Our free Inside IR35 Take Home Pay Calculator for the 2025/26 tax year provides instant estimates of your net income when working through an umbrella company in the United Kingdom.

Use this IR35 calculator to plan your finances as a freelancer, IT contractor, or consultant in cities like London, Manchester, or Birmingham. Understand your take home pay inside IR35, optimize expenses, and compare with permanent employment salaries.

Key Insight: Inside IR35 contractors typically retain 60-70% of their gross rate after taxes and fees.

Our IR35 take home calculator helps with:

  • Estimating net monthly income from hourly or daily rates
  • Calculating deductions: Income Tax (20%/40%), Employee NI (8%/2%), Employer NI (15%)
  • Factoring in umbrella fees and Apprenticeship Levy (0.5%)
  • Planning for roles in software development, engineering, or public sector
  • Comparing inside IR35 vs permanent employment earnings

Related: Explore our Outside IR35 Calculator, Umbrella vs Limited Company Guide, or IR35 Status Checker.

Inside IR35 Take Home Pay Calculator

Enter your details to estimate your take home pay inside IR35. Assumes umbrella company setup, £25/week fees, and 2025/26 tax rates.

Why Use Our Inside IR35 Calculator?

Our IR35 take home pay calculator is tailored for UK contractors, offering precise estimates for the 2025/26 tax year. Whether you're a software developer in London, a project manager in Manchester, or a healthcare contractor in Birmingham, this tool helps you:

  • Estimate net pay after Income Tax, NI, and umbrella fees
  • Plan for contractor tax with inputs like pension contributions and expenses
  • Compare inside IR35 vs permanent employment earnings
  • Understand deductions for roles in tech, finance, or public sector

Since the IR35 reforms in April 2021, many contractors are classified as inside IR35, especially in the public sector. This tool ensures you know your take home pay and can plan effectively.

Tips to Maximize Your Take Home Pay

Tip: Optimize expenses and pension contributions to reduce taxable income and boost your net pay.

  • Claim Allowable Expenses: Include mileage, travel, or subscriptions to lower taxable income.
  • Pension Contributions: Contributions reduce your taxable income, increasing take-home pay.
  • Verify Tax Code: Ensure your personal tax code (e.g., 1257L) is correct.
  • Choose Umbrella Wisely: Compare umbrella company fees to minimize costs.
  • Check IR35 Status: Use an IR35 status checker to confirm your contract’s status.

For more, see our guides on Outside IR35 Calculator, Umbrella vs Limited Company, or Contractor Tax Strategies.

FAQs

What is an Inside IR35 Calculator?
An inside IR35 calculator estimates your net income after taxes, National Insurance, and umbrella fees for UK contractors under IR35 rules in 2025/26.

How much tax do I pay inside IR35?
Expect 20-30% of gross revenue in taxes, including 15% Employer NI, 8%/2% Employee NI, Income Tax (20%/40%), and umbrella fees.

Is this calculator accurate for 2025/26?
Yes, it uses 2025/26 UK tax rates. Consult a tax professional for personalized advice.

Why use an umbrella company?
Inside IR35 contractors use umbrella companies for simplified payroll and HMRC compliance.

Note: For precise tax advice, visit HMRC’s IR35 guidance.