protein intake calculator
Protein Intake Calculator for Muscle and Fat Loss
Protein planning is essential for muscle retention and recovery. This guide gives a practical grams-per-day framework.
How to calculate using Protein Intake Calculator
- Enter current body weight in kilograms.
- Choose goal-based protein factor (maintenance, fat loss, muscle gain, athletic).
- Convert daily target into per-meal targets for execution.
Protein Intake Calculator formula
- Daily protein (g) = body weight (kg) x goal factor (g/kg).
- Per-meal target = daily protein / number of meals.
- Higher activity and deficit phases often require higher protein.
Worked example
- Weight 70 kg and factor 1.6 g/kg.
- Daily protein target = 112 g.
- At 4 meals/day, target per meal is about 28 g.
Accuracy and interpretation notes
- Distribute protein across meals for better adherence.
- Use medical guidance for kidney-disease or clinical conditions.
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