Protein Calculator

Protein Calculator – Quick Cheat Sheet

• How it’s computed: We multiply bodyweight in kg by a goal/activity factor (g/kg/day) to get a daily range and target.
• Common reference: Many lifters use ~0.7–1.0 g/lb bodyweight (≈1.6–2.2 g/kg) for muscle gain/strength.
• Cutting (fat loss): Protein often trends higher to help preserve muscle (we nudge the range upward, capped at 2.2 g/kg).
• Endurance: Typically ~1.2–1.6 g/kg depending on volume; strength/power skew higher.
• Per-meal planning: Evenly dividing daily protein across 3–6 meals (e.g., ~20–40 g/meal) is a practical approach.
• Units: 1 kg = 2.20462 lb. g/lb = (grams per day) ÷ (bodyweight in lb).
• Reminder: These are general estimates; individual needs vary with age, sex, calorie intake, and training. Consult a qualified pro if unsure.