Protein Intake Calculator

The protein intake calculator first converts body weight to kilograms, then assigns a grams-per-kilogram rate from activity and goal. Sedentary, lightly active, moderately active, and very active settings contribute 0.8, 1.2, 1.6, and 2.0 grams per kilogram respectively. Building muscle adds 0.4 gram per kilogram to that activity rate, losing fat adds 0.2, and maintaining adds nothing. Multiplying the combined rate by body weight produces the rounded daily target. Meal distribution is determined after the daily amount is known. Targets up to 100 grams are divided among three meals, targets from 101 through 160 grams use four meals, and larger targets use five.

The per-meal display is simply the rounded daily amount divided by that selected count. Body weight has a strong continuous effect, while activity and goal can create discrete jumps. Body-fat percentage follows a different path: it estimates lean mass in pounds and kilograms, but it does not alter daily protein, meal count, or per-meal protein. That distinction matters because this is not a lean-mass-based protein prescription despite showing lean mass as contextual output. The calculation also excludes age, kidney function, pregnancy, food quality, training program details, and protein already consumed. Treat it as the engine's planning estimate rather than individualized medical or sports-dietetic advice.