Protein Calculator

Protein calculator in 8 quick sections

1) Core idea

Set daily protein by goal and activity in g/kg body weight, optionally using lean body mass when body fat is known.

2) Flow you can trust

• Inputs → weight (kg or lbs), age, sex, activity, goal, optional body fat %
• Units → lbs÷2.20462262185=kg (exact); keep kg for all calcs
• Base ranges → maintenance 0.8–1.2; weight‑loss 1.2–1.6; muscle 1.6–2.2 g/kg
• Adjusters → activity, age 50+/65+, sex modifier; optional LBM emphasis
• Outputs → total g/day, per meal, kcal from protein, g/kg

3) Sanity checks

• If using lbs, convert with 2.20462262185 exactly.
• Very low targets (<0.8 g/kg) are usually insufficient for active people.
• Extremely high targets (>2.5 g/kg) rarely add benefit.

4) Shortcuts

• Quick start: 1.6 g/kg for most lifters; 2.0 g/kg when cutting.
• Distribute protein across 3–5 meals to hit 20–40 g per meal.

5) Pitfalls

• Counting weight in lbs as kg or using rounded constants.
• Ignoring older‑adult needs (often 1.2–1.6 g/kg).
• Large daily swings—consistency beats perfection.

6) Micro examples

• 70 kg at 1.6 g/kg → 112 g/day (≈448 kcal).
• 80 kg cut at 2.0 g/kg → 160 g/day (≈640 kcal).

7) Mini‑FAQ

• lbs to kg? Divide by 2.20462262185 (exact).
• Meal timing? Optional; even distribution helps MPS.
• Kidney concerns? For healthy people, higher protein is typically safe; consult a clinician if you have kidney disease.

8) Action tip

Pick a target, track 2–3 weeks, then adjust ±10–20 g/day based on recovery, hunger, and progress—keep the conversion constants exact.