Scientific Protein Calculator: Muscle, Fat Loss & Longevity

Your Details

Age

Gender

Weight

lbs

Primary Goal

Maintain General Health

Maintain general health and wellness

Build Muscle & Strength

Gain muscle mass and strength

Lose Fat & Preserve Muscle

Lose fat while preserving muscle

Improve Endurance Performance

Optimize recovery, glycogen replenishment, and performance during prolonged exercise

Activity Level

Sedentary

Little to no regular exercise (0-1 sessions/week)

Lightly Active

Regular exercise 2-3 times per week, moderate intensity

Moderately Active

Moderate to intense exercise or sports 4-5 days per week

Very Active

Intense exercise, physical labor, or sports 6-7 days per week

Dietary Preference

Omnivore

Eats both plant and animal-based foods

Vegetarian

Excludes meat and fish, but includes dairy and eggs

Vegan

Excludes all animal products, including dairy and eggs

Your Personalized Protein Plan Awaits

To unlock your results, please fill out the form

Primary Goal	Protein Multiplier (g/kg)	Basis from the JISSN 2024 Paper
Maintain General Health	1.0 - 1.2 g/kg	Optimal range for health and body composition in sedentary or lightly active adults.
Build Muscle & Strength	1.4 - 2.0 g/kg	The evidence-based range for maximizing adaptation to resistance training.
Lose Fat & Preserve Muscle	2.3 - 3.1 g/kg of LBM	The higher range needed to protect lean muscle during a caloric deficit.
Improve Endurance Performance	1.6 - 2.0 g/kg	"Endurance athletes need additional protein (i.e., at least twice the RDA)" = ≥1.6 g/kg minimum, with the upper bound from the general athlete range.

Primary Goal

Protein Multiplier (g/kg)

Basis from the JISSN 2024 Paper

Maintain General Health

1.0 - 1.2 g/kg

Optimal range for health and body composition in sedentary or lightly active adults.

Build Muscle & Strength

1.4 - 2.0 g/kg

The evidence-based range for maximizing adaptation to resistance training.

Lose Fat & Preserve Muscle

2.3 - 3.1 g/kg of LBM

The higher range needed to protect lean muscle during a caloric deficit.

Improve Endurance Performance

1.6 - 2.0 g/kg

"Endurance athletes need additional protein (i.e., at least twice the RDA)" = ≥1.6 g/kg minimum, with the upper bound from the general athlete range.

Protein Calculator

Your Personalized Protein Plan Awaits

Use Sparingly

Use Sparingly

Use Sparingly

Frequently Asked Questions

The Core Formula

Step 1: Establishing Your Base Weight

Step 2: Selecting Your Goal-Specific Multiplier

Step 3: Applying Advanced Adjustments

Full Calculation Example