Free tool
Calorie & protein calculator
A starting estimate for women who strength train.
Your starting estimate
2,090 kcal / day
117 g protein / day
Estimated with the Mifflin-St Jeor equation. This is a starting point, not a prescription. Georgina builds individual nutrition plans for coaching clients. Check with your doctor before changing your diet.
FAQ
Frequently asked questions
How accurate is this calculator?
It uses the Mifflin-St Jeor equation, a widely used estimate. Real needs vary, so treat it as a starting point and adjust based on progress over two to three weeks.
Should I eat exactly this many calories?
Aim for the target on average, not perfectly every day. Track your weight trend, strength and energy to fine-tune.
Is this safe for everyone?
It is general education. If you are pregnant, have a medical condition or a history of disordered eating, speak with your doctor first.
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