Advanced Protein Intake Calculator
Get personalized protein recommendations based on your individual metrics and goals. Works without login; later we can prefill and save results for authenticated users.
Calculation Method:
- Lean Body Mass (LBM) Calculation: We calculate your LBM by factoring in your weight and, if provided, your body fat percentage. This ensures more accurate protein recommendations tailored to your muscle mass rather than total body weight.
[Learn More] - Protein Multiplier Based on Goals: Depending on your goal—whether it's muscle gain, fat loss, or maintenance—we adjust the protein multiplier. For example, muscle gain requires a higher intake compared to maintenance.
[Learn More] - Activity Level Adjustment: Your activity level influences your protein needs. More active individuals or those with intense training sessions require higher protein intake to support muscle repair and growth.
[Learn More] - Training Intensity and Experience: High training intensity and advanced training experience further increase your protein requirements to meet the demands of your workouts.
[Learn More] - Rest Day Adjustments: On rest days, your body requires less protein as muscle repair processes are less intense. We adjust your daily protein intake accordingly.
- Protein Distribution: Distributing protein intake evenly across meals enhances muscle protein synthesis and overall absorption.
These calculations are based on the latest scientific research and guidelines from reputable sources in the field of nutrition and sports science.