Protein Intake Calculator
Daily protein target based on lean mass, goal, and activity level
Enter Details
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Results
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Enter your details and click Calculate.
Formula
Protein (g) = lean mass (kg) × goal multiplier Multipliers: maintain 1.6, fat loss 2.0, muscle gain 2.2, aggressive 2.4 g/kg
- lean mass (kg) — Total weight minus fat mass
- goal multiplier (g/kg) — Scales with goal intensity
Example: 60 kg lean mass, muscle gain → 60 × 2.2 = 132 g protein/day
Interpreting Your Result
< 1.2 g/kg
Below minimum
Insufficient for muscle maintenance
1.6 g/kg
Maintenance
Adequate for most active adults
2.0–2.4 g/kg
Performance / body recomp
Optimal for muscle building or fat loss
Frequently Asked Questions
Why is protein based on lean mass, not total weight?
Fat tissue has almost no protein requirement. Using lean mass avoids overestimating needs for those with high body fat.
Is too much protein harmful?
For healthy individuals, up to 2.5 g/kg is considered safe. Very high intakes may stress kidneys in those with existing conditions.