Protein Calculator

Calculate your daily protein needs with personalized macro breakdown and meal plan.

Weight

Body Fat % (optional)

For more accurate lean mass calculation

Age

Gender

Goal

Activity Level

How It Works

🧬 Lean mass calculation

If you enter body fat %, we calculate your lean body mass (LBM) for more accurate protein needs. Protein requirements are based on LBM, not total weight.

⚖️ Macro splits by goal

Lose weight: 40% protein, 30% carbs, 30% fat. Maintain: 35% protein, 35% carbs, 30% fat. Build muscle: 30% protein, 45% carbs, 25% fat.

🏃 Age-adjusted

Protein needs decrease slightly with age (5% for 30-50, 10% for 50+). We adjust for this automatically.