Protein Intake Calculator
Calculate your optimal daily protein target based on body weight, activity level, goals, and body composition.
Inputs
lbs
%
Results
Daily Protein
93 g
Per Meal
31 g
Recommended Meals/Day3
Lean Body Mass136 lbs
Lean Mass Kg61.68
How to Use This Calculator
- Enter your body weight in kg or lbs.
- Select your training goal: muscle gain, fat loss, endurance, or maintenance.
- Set your activity level and training frequency per week.
- Review the Protein Requirement in grams per day and per meal.
- Divide the daily total across 4 to 5 meals for optimal muscle protein synthesis.
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