How to Use This Protein Calculator
Enter your weight and select your fitness goal to calculate your recommended daily protein intake. If you know your body fat percentage, enable that option for a more accurate calculation based on your lean body mass. The calculator provides a range to account for individual variation.
Protein Requirements by Goal
Sedentary individuals need about 0.36-0.5g per pound for basic health. Active people maintaining fitness need 0.5-0.7g per pound. Athletes and those building muscle benefit from 0.7-1.2g per pound. When losing fat, higher protein (0.8-1.0g per pound) helps preserve muscle mass during a calorie deficit.
Why Lean Body Mass Matters
Protein requirements are based on muscle tissue, not fat. If you know your body fat percentage, the calculator uses your lean body mass for more accurate recommendations. Someone at 200 lbs with 30% body fat has different needs than someone at 200 lbs with 15% body fat.
Distributing Protein Throughout the Day
For optimal muscle protein synthesis, spread your protein intake across 3-5 meals. Each meal should contain 20-40g of protein. The "per meal" recommendation assumes 4 meals per day. Eating protein within 2 hours after exercise can support muscle recovery, though total daily intake matters most.