Daily energy and protein

What a day actually costs you, and how much protein supports the training on top.

Your estimated daily energy

2220kcal a day

Enough to hold your weight while training at that volume.

Resting metabolic rate: 1432 kcalWhat you would burn doing nothing at all
Maintenance: 2220 kcalResting × 1.55 for your training volume
Protein target: 115–158 gPer day, spread across meals rather than in one sitting

Worth knowing. This is a starting estimate, not a measurement. Real metabolic rates vary by roughly ±10% from any equation. Track your weight over a fortnight and adjust from what actually happens — the trend is the data, the equation is the guess.

Book a free 30-minute consultationGetting the number is easy. Building a week you will actually repeat is the part worth talking through.

How this is worked out

Mifflin-St Jeor, not Harris-Benedict

Resting rate is 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 or −161 by sex. Harris-Benedict, which most calculators still use, was derived in 1919 and reads about 5% high.

Activity multiplier

Resting rate is multiplied by 1.2 to 1.9 depending on training volume. This is the loosest part of the calculation — most people place themselves one level too high, so if you are between two, take the lower.

Protein

1.6 g per kg of bodyweight is where added benefit flattens for people training with resistance, and 2.2 g is the top of the supported range. In a deficit the floor rises, because protein is what keeps the weight you lose from being muscle.

Other tools

Trek readinessWhat the trek asks against what you are doing now — the gap, named, and the weeks to close it.
Hike timeNaismith's rule, corrected for descent, pack and the stops nobody plans for.
Heart-rate training zonesFive zones from your own resting rate, not a formula that ignores your fitness.
Body compositionBody fat from a tape measure, and the fat-free mass index that actually tracks your training.
One-rep maxYour working maximum as a range, from two formulas that disagree — plus the percentages to train off.
Meal builderDaily calories and a diet preference → 3 meals + snack framework, instantly.
Interval timerTabata, EMOM, hill repeats — with sound, a wake lock, and a clock that stays right in your pocket.
Muscle mapClickable anatomical map — tap a muscle to see the exercises that actually train it, with cues.
Workout vaultFilterable workout cards — no-equipment, dumbbell, core and cardio — with printable PDF.
Routine templatesFull Body 3×, Upper/Lower 4×, PPL 6× and trek prep — Sheets & Notion progression sheets.

What would you do with this?

That is the part worth talking through, and the first conversation is free and takes half an hour.

Book a free consultation

Free 30 minutes, no obligation.

How this is worked out

Mifflin-St Jeor, not Harris-Benedict

Resting rate is 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 or −161 by sex. Harris-Benedict, which most calculators still use, was derived in 1919 and reads about 5% high.

Activity multiplier

Protein

Other tools

Trek readinessWhat the trek asks against what you are doing now — the gap, named, and the weeks to close it.

Hike timeNaismith's rule, corrected for descent, pack and the stops nobody plans for.

Heart-rate training zonesFive zones from your own resting rate, not a formula that ignores your fitness.

Body compositionBody fat from a tape measure, and the fat-free mass index that actually tracks your training.

One-rep maxYour working maximum as a range, from two formulas that disagree — plus the percentages to train off.

Meal builderDaily calories and a diet preference → 3 meals + snack framework, instantly.

Interval timerTabata, EMOM, hill repeats — with sound, a wake lock, and a clock that stays right in your pocket.

Muscle mapClickable anatomical map — tap a muscle to see the exercises that actually train it, with cues.

Workout vaultFilterable workout cards — no-equipment, dumbbell, core and cardio — with printable PDF.

Routine templatesFull Body 3×, Upper/Lower 4×, PPL 6× and trek prep — Sheets & Notion progression sheets.