Protein intake calculator
Calculate your daily protein targets based on science, not supplement company marketing. Tailored to your lean mass and goal.
Based on your calculated Lean Mass of 64kg.
The "Gram per Pound" myth
You’ll hear "1 gram per pound of bodyweight" everywhere. It’s simple, it’s easy to remember, and it’s usually way more than most people actually need. If you're 300 lbs and 40% body fat, eating 300g of protein is overkill and probably just going to make your grocery bill depressing.
The science-backed sweet spot is usually between 1.6g and 2.2g of protein per kilogram of lean body mass. That’s why we ask for your body fat percentage. Your muscles needs protein; your fat tissue does not. My goal with this tool is to give you a realistic number you can actually hit without living on protein shakes.
Fat Loss & Protein
When you're in a calorie deficit (losing fat), protein is even more important. It protects your muscle tissue from being burned as fuel. If you don't eat enough protein while dieting, you'll lose weight, but a lot of it will be the muscle you worked hard to build.