Biohack TrackerCalorie deficit calculator (with protein)
Your estimated maintenance, a suggested daily target, a protein range and a rough goal date. Free, no sign-up, and nothing you type leaves your phone.
Your numbers
Fill in the form to see your estimated maintenance, suggested target and protein range.
- Weekly change–
- Protein–
- Goal weight–
- Formula–
Protein: 1.6–2.2 g per kg of body weight, a common sports-nutrition range.
Track it automatically: your weigh-ins re-check this every week
Get Biohack Tracker On iPhone and AndroidQuestions
How is this calculated?
Your resting energy is estimated with the Mifflin-St Jeor equation, or Katch-McArdle if you add a body fat %. That’s multiplied by an activity factor (1.2 to 1.9) to give your estimated maintenance. Your pace then sets the suggested target: about 250, 500 or 750 kcal under maintenance, 10% under for a recomp, or 250 over for a lean gain.
Why do my weigh-ins matter?
Any formula is a starting estimate, and real maintenance can differ by a few hundred kcal from person to person. Your weigh-in trend shows what’s actually happening. In the app, each week it compares your trend with the pace you picked and suggests a 100 kcal change if you’re well off track. You decide whether to take it.
How much protein should I aim for?
The range shown is 1.6 to 2.2 g per kg of your goal weight (or your current weight if you don’t set a goal), a common sports-nutrition range. Spreading it over your meals makes it easier to hit.
Why does my target say “capped”?
The target never goes more than 25% below maintenance, never aims for more than about 1% of your body weight a week, and never drops below 1,200 kcal (1,500 kcal for men) or your estimated resting energy. If your pace would go past one of those, the target stops there.