Protein Intake Calculator
Find your optimal daily protein intake based on your body weight and fitness goals. Whether you are cutting, bulking, or maintaining, protein is the key macronutrient for muscle repair, recovery, and growth.
How is this calculated?
Protein intake recommendations are based on grams of protein per pound of body weight, scaled by your fitness goal and activity level.
Base ranges (grams per lb of body weight):
Maintain / Sedentary: 0.6 – 0.8 g/lb | Fat Loss / Cut: 0.8 – 1.0 g/lb | Muscle Gain / Bulk: 1.0 – 1.2 g/lb | Athlete / High Performance: 1.0 – 1.4 g/lb
Your activity level adjusts your recommendation within the range for your selected goal. Higher activity pushes you toward the upper end to support greater recovery demands.
Protein (g) = body weight (lbs) × (low + activity × (high − low))
For metric users, kilograms are converted to pounds internally (1 kg = 2.205 lbs) before applying the formula.
These guidelines are consistent with recommendations from the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM).