Find out exactly how much protein your body needs with our comprehensive protein calculator. Go beyond protein! Get personalized insights into your daily calorie, fat, carb, and hydration requirements based on your weight, activity level, and fitness goals. Achieve your health and fitness objectives with data-driven recommendations tailored just for you.
The Protein Calculator is designed to provide a personalized estimate of your daily protein, calorie, hydration, and macronutrient needs based on your weight, activity level, and fitness goals. Below is an overview of the key methods and the logic behind the calculator's functionality.
Why use lean body mass? Protein is critical for maintaining lean body mass (everything in your body excluding fat). Using your lean mass provides a more tailored recommendation.
For example: A person with 50 kg of lean body mass should consume 50–100 grams of protein daily.
If you don’t know your lean body mass, this method provides an approximation using your total body weight.
For example: A person weighing 140 pounds (64 kilograms) should aim for 98–100 grams of protein daily.
The calculator adjusts recommendations based on your fitness goals:
Your daily activity level influences your overall protein and calorie needs. The calculator includes four levels:
If your daily protein requirement exceeds 100g, a protein supplement recommendation is included.
