Inputs
Presets set default g/kg bands; you can override below.
Min
Target
Max
These bands apply to BW (or LBM if enabled).
Results
Daily Protein — Min
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—
Daily Protein — Target
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—
Daily Protein — Max
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—
Per‑meal plan
Leucine estimate assumes ~8% for animal/mixed, ~7% for plant‑dominant meals.
Training vs rest day
- Training day: — g
- Rest day: — g
Weekly view
| Day | Type | Protein (g) |
|---|
Food equivalents (editable)
| Food | Portion | Protein (g) | |
|---|---|---|---|
| Chicken breast (cooked) | |||
| Eggs | |||
| Greek yogurt | |||
| Whey protein | |||
| Paneer / Cottage cheese | |||
| Lentils (daal, cooked) | |||
| Chickpeas (chana, cooked) | |||
| Tofu |
Quick actions
Disclaimer: Educational tool, not medical advice. If you have kidney disease, gout, are pregnant/lactating, or take medications, consult a qualified clinician.
FAQ
No. The calculator works with body‑weight g/kg. If you add body‑fat %, you can optionally switch to a lean‑mass (LBM) basis, which can be useful for higher body‑fat percentages.
Not necessarily. We show a min/target/max band. Going far beyond the top end offers diminishing returns for most people and should consider overall diet quality, hydration, and fiber.
We apply a small +10% adjustment for vegetarian/vegan patterns to account for lower digestibility. You can also raise per‑meal doses or mix complementary proteins to boost leucine.