1 min · calculator

Protein Calculator

Help users complete the protein calculator and understand their best next step.

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Step 1 of 2: Body & Goal Inputs

Current body weight

Enter your current body weight in kilograms.

What is your primary training or health goal?

Different goals require different protein intake factors per kilogram of body weight.

Muscle gain & hypertrophyFat loss support (preserve lean mass in deficit)Training recovery & athletic performanceGeneral health & maintenanceHealthy aging & vitality

What is your weekly physical activity level?

Higher training volume increases protein turnover and amino acid requirements.

Structured heavy strength / hypertrophy training (4-6 days/week)Regular light activity / endurance (2-3 days/week)Inconsistent activityMostly sedentary (office work, minimal exercise)

What eating style best describes your diet?

Plant-based proteins may require slightly higher total intake due to amino acid digestibility.

No dietary restrictions (omnivore)Vegetarian (dairy & eggs included)Vegan (strict plant-based)Low appetite / hard gainerHigh convenience / meal prep preference

How many protein-containing meals do you eat per day?

Distributing protein across 3-5 meals optimizes muscle protein synthesis (MPS) spikes.

1 to 2 meals3 meals4 meals5 or more meals

This tool is for general wellness education only. It does not diagnose conditions or replace medical advice.