We build the most accurate free protein and TDEE calculators on the internet — no paywalls, no sign-ups, no BS.
The fitness and nutrition space is cluttered with outdated formulas, marketing-driven advice, and tools that prioritize ad revenue over accuracy. We built ProteinPro because we believe everyone deserves access to clinically accurate nutrition tools — not just those who can afford a dietitian.
Every calculation we make is grounded in peer-reviewed research: the Mifflin-St Jeor BMR equation, ISSN protein recommendations, and ACSM activity guidelines. We show our work so you can verify it.
Mifflin-St Jeor BMR, Harris-Benedict cross-checks, and ISSN protein guidelines — not guesswork.
We show both weight-based (g/kg) and calorie-based (% of intake) recommendations — giving you a complete picture.
No account. No premium tier. No ads hidden behind calculations. Everything is free.
We clearly state when our tools provide estimates, not medical advice. We refer you to professionals where appropriate.
Every calculation is based on published research. Here's exactly how we build your recommendation.
The gold standard BMR formula. Validated by a 2005 study as the most accurate for general use, outperforming the older Harris-Benedict equation especially for individuals with excess body weight.
Male: (10×W) + (6.25×H) − (5×A) + 5
Female: (10×W) + (6.25×H) − (5×A) − 161
We apply WHO/ACSM-referenced activity multipliers (1.2–1.9) to convert your BMR into a real-world calorie expenditure estimate. Users can select from 5 activity levels.
Our protein ranges (0.8–2.2g/kg) are sourced from the International Society of Sports Nutrition's protein position stand, with activity and goal adjustments applied on top.
ProteinPro's calculators and content are for general informational purposes only. They are not a substitute for professional medical or dietary advice. The Mifflin-St Jeor formula and activity multipliers are validated population-level estimates — individual variation exists. Always consult a registered dietitian or physician before making significant dietary changes, especially if you have a medical condition such as kidney disease, diabetes, or an eating disorder.