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PROTEIN INTAKE CALCULATOR

Forget the generic "1g per lb of bodyweight" bro-science. This calculator uses current literature (Morton et al., 2018; Helms et al., 2014) to determine optimal intake based on your specific body composition and goals.

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Fallback Manual Calculation:
For maintenance: 1.6g per kg of bodyweight.
For muscle gain: 1.8g - 2.2g per kg of bodyweight.
For fat loss (retaining muscle): 2.0g - 2.4g per kg of bodyweight.

Weight

Body Fat % (Estimate) Used to calculate lean mass. Default is 15%.

Primary Goal

Maintenance Maintain current mass. Muscle Gain Caloric surplus training. Fat Loss (Cut) Caloric deficit training.

Your Scientific Target:

grams / day

Assumptions & Literature

Calculations are based on Lean Body Mass (LBM), not total body weight. Adipose tissue does not require significant protein to maintain.
Maintenance: Targets 1.6g/kg of LBM. (Morton et al., 2018).
Muscle Gain: Targets 2.2g/kg of LBM to maximize MPS in a surplus.
Fat Loss: Targets 2.6g/kg of LBM. Requirements increase in a deficit to preserve lean tissue (Helms et al., 2014).

PROTEIN INTAKE CALCULATOR

Your Scientific Target:

Assumptions & Literature

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