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Daily energy and protein

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

The equation was derived with two categories and takes one as a variable; it is an estimate either way.

years
cm
kg

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

What would you do with this?

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

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