# How much protein per day?

**BMI 24.2 (Normal range). Daily energy need is somewhere between 1730 and 1823 kcal — the formulas disagree by 77 kcal before the activity factor is even applied.**

> These are population-level estimates from formulas fitted to population averages. They are not medical advice and know nothing about your health, medication, pregnancy, or history. BMI in particular is not a measure of health. Talk to a clinician or a registered dietitian before acting on any of it.

## Input

- Height: 170.0 cm (5' 7")
- Weight: 70.0 kg (154.3 lb (11st 0lb))
- female, age 32, sedentary
- Body fat: 24%

## BMI

**24.2** — Normal range

By the WHO cutoffs for South and East Asian populations: Increased risk

Healthy range for this height: 53.5–72 kg

## Energy

**1730–1823 kcal/day.** The range is the answer.

| Formula | Resting kcal | Note |
| --- | --- | --- |
| Mifflin-St Jeor | 1442 | The most widely recommended of the three for general use. |
| Harris-Benedict (revised) | 1483 | Older, and tends to read higher than Mifflin-St Jeor. |
| Katch-McArdle | 1519 | Uses lean mass rather than total weight, so it is the better estimate when body composition is known — especially at either extreme of muscularity. |

The formulas disagree by 77 kcal (5.2%) before the activity factor of 1.2 is applied.

## Protein

**85–117 g/day** — Building strength

Computed on lean body mass (53.2 kg). Meta-analyses find little added benefit above roughly 1.6 g/kg.

## Warnings

### The formulas disagree by 77 kcal (5.2%) (caution)

Resting expenditure comes out between 1442 and 1519 kcal depending on which standard equation you use, and both are fitted to population averages rather than to you. After the activity factor the plausible range is 1730-1823 kcal. Any calculator that reports a single number to the calorie is implying precision that does not exist.

**What to do:** Treat the range as the answer. Pick a point inside it, hold it for a few weeks, and adjust based on what actually happens to your weight — measured response beats any formula.

### The activity multiplier is the largest source of error (info)

The multipliers run from 1.2 to 1.9, so the choice between two adjacent bands moves the estimate by roughly 252 kcal — more than the disagreement between the formulas. Most people overestimate their own activity level.

**What to do:** If you are between two bands, take the lower one and adjust upward from evidence.

### This BMI falls where the cutoffs disagree (caution)

The standard WHO cutoffs were derived largely from European populations. WHO publishes lower thresholds for South and East Asian populations, where cardiometabolic risk rises at a lower BMI. This value is in the normal range by the standard cutoffs and in the increased-risk range by those.

**What to do:** Which set applies is a clinical question, not an arithmetic one.

### Not medical advice (info)

These are population-level estimates from formulas fitted to population averages. They are not medical advice and know nothing about your health, medication, pregnancy, or history. BMI in particular is not a measure of health. Talk to a clinician or a registered dietitian before acting on any of it.

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