Estimate daily protein needs for training and recovery.
Overview
Protein supports muscle repair, satiety, and lean-mass maintenance during both weight-loss and muscle-gain phases. Target needs vary with body size, activity, and goal intensity.
A protein calculator provides evidence-informed ranges so users can plan meals around realistic daily totals rather than guesswork. It also helps distribute intake across meals.
Protein targets should be balanced with total calories, carbohydrates, fats, and health conditions requiring clinical guidance.
Steps
Provide body weight and optionally body composition context.
Select sedentary, active, strength training, or fat-loss profile.
Calculator maps profile to grams per kilogram or pound range.
View recommended protein range and midpoint.
Split target across meals for better adherence and recovery support.
Math
Protein grams per day = Body weight x target factor (g/kg or g/lb)
Protein recommendations are often scaled to body mass. Higher activity and calorie deficits generally increase per-mass protein needs.
Worked cases
70 x 1.6
112 g protein per day.
82 x 2.0
164 g protein per day.
180 x 0.8
144 g protein per day.
Why use this
Questions