Lean Mass Protein Intake Calculator

Calculate lean mass protein targets for training goals. Adjust units, body fat, meals, and multipliers. See daily ranges, charts, exports, and practical guidance instantly.

Calculator inputs

Leave lean mass blank to estimate it from body weight and body fat.

Body Weight

Weight Unit

Body Fat %

Lean Mass Override

Lean Mass Unit

Goal

Training Load

Meals per Day

Custom Factor (g/kg lean mass)

Formula used

1) Lean Mass
Lean Mass = Body Weight × (1 − Body Fat % ÷ 100)

2) Daily Protein Range
Protein Range = Lean Mass × Goal Factor

3) Suggested Target
Suggested Target = Lean Mass × Selected Factor

4) Per Meal Protein
Per Meal Protein = Suggested Target ÷ Meals per Day

5) Protein Calories
Protein Calories = Suggested Target × 4

Preset factors in this page are practical ranges for nutrition planning. A custom factor overrides the automatic suggestion.

How to use this calculator

Enter your body weight and choose kilograms or pounds.
Enter body fat percentage, or provide lean mass directly.
Select your main goal and current training load.
Choose how many meals you usually eat daily.
Add a custom grams-per-kilogram factor if needed.
Press calculate to see your range, target, and per-meal intake.
Review the chart and export the result as CSV or PDF.

Example data table

Case	Weight	Body Fat	Lean Mass	Goal	Suggested Factor	Protein Target
Example 1	80 kg	18%	65.6 kg	Muscle Gain	2.10 g/kg	137.8 g/day
Example 2	95 kg	25%	71.3 kg	Fat Loss	2.70 g/kg	192.5 g/day
Example 3	165 lb	20%	132.0 lb	Maintenance	1.90 g/kg	113.9 g/day
Example 4	Direct Entry	—	60.0 kg	Recomposition	2.50 g/kg	150.0 g/day

Frequently asked questions

1) Why use lean mass instead of total body weight?

Body weight includes fat, water, organs, bones, and muscle. Lean mass focuses on your nonfat tissue. That can create a more individualized protein estimate when body fat levels differ between people.

2) What if I do not know my body fat percentage?

Use a recent body composition reading, skinfold estimate, tape method, or smart scale result. If you already know lean mass from another source, enter it directly and skip body fat.

3) Should fat loss use a higher protein target?

Usually yes. Fat loss phases often use the higher end of the range. That may help support muscle retention, fullness, and recovery while calories are lower.

4) How many meals should I divide protein into?

Many people do well with three to five meals. Splitting intake can improve comfort, consistency, and repeated opportunities to support training recovery across the day.

5) Does plant protein count toward the total?

Yes. Plant protein counts. Focus on total daily intake, include a variety of sources, and pay attention to overall diet quality when most protein comes from plants.

6) When should I use a custom factor?

Use a custom factor when a coach, dietitian, or training program already gives you a grams-per-kilogram target. Otherwise, the preset ranges are a practical starting point.

7) Is this tool medical advice?

No. This calculator gives educational estimates only. People with kidney disease, liver disease, pregnancy, eating disorders, or other clinical conditions should seek personalized guidance.

8) How often should I recalculate protein intake?

Recalculate after meaningful changes in body weight, body fat, training volume, or goals. Many active people review targets every two to four weeks during focused training phases.