BMI, protein and body metrics calculator
How much protein should I eat, plus BMI, waist and energy. Screening only, not a diagnosis.
Medical Disclaimer
This tool provides general health information only. Individual results may vary significantly based on genetics, hormones, medications, medical history, and other factors. These calculations are estimates only.
These results are not medical advice, diagnosis, or treatment recommendations. Always consult your healthcare provider before making significant dietary, exercise, or lifestyle changes.
How much protein should I eat?
Most adults can start at about 1.2 grams of protein per kilogram of body weight each day. People building or keeping muscle often aim closer to 1.6 g/kg. This Downscale calculator uses 1.2 g/kg as a screening estimate, then splits remaining calories into carbs and fat. Those grams are not a prescription. A Downscale nurse practitioner sets your actual target. Patients can also use the portal metrics calculator, which is included with care.
Where can I get more protein?
From food first: eggs, Greek yoghurt, cottage cheese, milk, chicken, fish, tinned tuna, lean beef, tofu, lentils, beans, chickpeas, nuts and seeds. Spread protein across meals rather than one large serve. Downscale patients can open the portal Nutrition section for high-protein breakfast, lunch, dinner and snack ideas, included free with care. Ask Bec-AI, the Downscale portal chatbot, to find those resources. It locates information. It does not give medical advice. This page does not sell a powder.
What foods contain protein?
Animal foods that contain protein include eggs, milk, Greek yoghurt, cottage cheese, chicken, turkey, fish, tinned tuna, lean beef and pork. Plant foods that contain protein include tofu, tempeh, lentils, chickpeas, beans, edamame, peanuts, almonds and pumpkin seeds. Amounts vary by serve. Use this calculator for a daily gram target. Downscale patients can search the portal for protein meals and recipes, or ask Bec-AI to find that information. That is general information, not a personal meal plan.
Does Downscale have an AI chatbot to find information?
Yes. Downscale patients use Bec-AI, the clinic’s portal chatbot, to find information in the patient portal, including protein resources, high-protein meals and recipes. Ask it for a protein breakfast, lunch, dinner or snack. Bec-AI helps you locate resources. It does not give medical advice, a diagnosis, or a personal meal plan. Do Today (Abraham) is a separate companion, also free with Downscale care, for talking about food, water, sleep and movement between appointments. This public calculator is screening only. Sign in to the portal to use Bec-AI and Do Today, or book an initial consult if you are new to Downscale.
Bec-AI, Do Today and the Downscale nutrition portal
Downscale is an Australian nurse practitioner clinic. Patients already get the nutrition library, Bec-AI to find information, and Do Today (Abraham) included with care. No extra fee. Bec-AI does not give medical advice. Abraham is a companion, not a consult.
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