Calculator
Example data table
| Scenario | Inputs | Output (g/day) |
|---|---|---|
| Strength, maintenance | 70 kg, moderate activity, 4 meals | 84–126 (target ≈105) |
| Muscle gain | 180 lb, active, strength, 5 meals | 131–180 (target ≈156) |
| Fat loss (lean-mass) | 80 kg, 20% fat, mixed training, 4 meals | 128–179 (target ≈154) |
Formula used
- Weight conversion: kg = lb ÷ 2.20462.
- Lean body mass: LBM (kg) = weight (kg) × (1 − bodyFat% ÷ 100).
- Protein range: protein (g/day) = factor × mass (kg), using a goal-based factor range.
- Calories-to-protein: protein (g/day) = calories × (protein% ÷ 100) ÷ 4.
- Calorie estimate: Mifflin-St Jeor BMR, then TDEE = BMR × activity multiplier.
- Per-meal target: grams per meal = target grams ÷ meals per day.
How to use this calculator
- Choose your units and enter body weight and age.
- Select your goal, training focus, activity level, and experience.
- Pick a protein method: bodyweight, lean-mass, or calorie percentage.
- If using lean-mass, enter body fat %. If using calorie percentage, add calories or height.
- Set meals per day to get a practical per-meal target.
- Press Calculate, then download your CSV or PDF if needed.
FAQs
1) What range should most active adults use?
Many active adults do well around 1.2–1.8 g/kg body weight. Strength training and muscle gain often sit nearer the upper end of that range.
2) Is more protein always better?
Not always. Beyond a useful range, extra protein may replace other nutrients without adding benefits. Aim for a consistent target and adjust based on training, recovery, and results.
3) Why does fat loss sometimes raise the recommendation?
During a calorie deficit, higher protein can help preserve lean mass and support satiety. The best level depends on how aggressive the deficit is and your training plan.
4) Should I use lean-mass mode?
Lean-mass mode is helpful when you have a reasonable body fat estimate. It can prevent overestimating needs for people with higher body fat percentages.
5) How accurate is the calorie percentage method?
It’s a planning approach, not a lab measurement. Accuracy depends on the calorie number used. If you estimate calories, treat the output as a starting point and refine over time.
6) How should I distribute protein across meals?
Most people benefit from spreading protein evenly across meals. The per-meal target helps you plan servings and keep daily intake consistent.
7) Do plant-based diets need different targets?
Sometimes a slightly higher target helps account for protein quality and digestibility. Focus on variety, sufficient total grams, and pairing complementary sources across the day.
8) When should I seek professional advice?
If you have kidney disease, pregnancy, or a medical condition, get guidance from a qualified clinician. They can tailor protein targets to your health needs and labs.