Daily Protein Intake Calculator

Introduction

A tub of protein powder says 1.5 to 2 grams per kilogram, which is too wide a range to act on, and cutting and bulking need different numbers. This page assigns one explicit factor to each of five goals, computes daily grams, divides them across meals and converts the result into calories.

The example is 68 kg at 18 percent body fat, training for muscle gain, eating three meals a day. The muscle-gain factor of 1.8 g/kg gives 122.4 g a day, 40.8 g per meal, 489.6 kcal, or 24.48 percent of a 2000 kcal reference. Lean mass is 55.76 kg, and the lean-mass estimate comes out at 111.5 g. Both figures are shown.

The body-weight method overestimates at higher body-fat levels, where the lean-mass variant fits better, so the page keeps both rather than picking one for you.

Key features

• Per-kg factor: The factor follows the selected goal. Bulking, maintenance and cutting differ.
• Two bases: One figure uses body weight; adding body fat produces a second based on lean mass.
• Per meal: Enter meals per day and the daily protein is spread across them.
• Calorie share: Protein calories are expressed against a 2000 kcal reference.
• Body fat percent: An entry of 18 means 18 percent, not 0.18.
• As calories: The equivalent energy in kcal is listed alongside the grams.

How to use it

1. Body weight: Enter kilograms; this is the base for the grams-per-kg coefficient.
2. Goal: Choose cutting, maintenance or bulking. The per-kg coefficient comes from a built-in table for that goal.
3. Body fat: Enter a percentage, so 18 means 18 percent. Supplying it adds a second figure based on lean mass.
4. Meals per day: Set how many meals you eat; it divides the daily protein into portions.
5. Compare both figures: Press Calculate and read daily protein against the lean-mass version. The calorie share assumes 2000 kcal, so adjust it if your intake differs.

Things to keep in mind

• Lean mass: Body fat adds a lean-mass version alongside the bodyweight one.
• Per-kg coefficient: The per-kg coefficient follows the selected training goal.
• Calorie share: Calorie share is against 2000 kcal; adjust for your own intake.
• Body fat percentage: Body fat is a percentage; 18 means 18%.
• Medical advice: Kidney and other conditions need medical advice instead.

Two versions of the daily target are printed when body fat is supplied: one from total body weight and one from lean mass. They can differ noticeably at higher body-fat levels, and the tool does not choose between them for you. The calorie share assumes a 2000 kcal day, so anyone on a different intake should recompute that percentage against their own total.

For an 80 kg person at 18 percent body fat, the lean-mass version works from about 65.6 kg rather than 80 kg, so the two daily targets differ even though the per-kg coefficient is the same. The per-meal figure is simply the daily target divided by meals; changing that count redistributes protein without changing the total.