Protein calculator
Calculate recommended protein from body weight or lean mass based on your goal.
When to use
- •If you want a practical protein range for keto or low-carb nutrition.
- •If you want to compare body-weight and lean-mass based calculations.
- •If your goal changed to fat loss, maintenance, or sport.
- •If you want to keep protein stable while calories change.
Enter parameters
System
Protein target
128 g
Recommended protein
105 g
Minimum
150 g
Upper range
The range helps you choose a practical protein target instead of forcing one exact number.
Reference mass
75.0 kgLean mass
56.3 kgWhat it means
4Protein is calculated from either total body weight or lean mass, depending on the option you choose.
For fat loss and sport, the range is usually higher because protein helps preserve lean mass.
If you use lean mass, body fat percentage has a stronger effect on the result than total body weight.
In practice, staying near the recommended value and watching satiety, recovery, and progress is usually enough.
Tips
5If you do not know your exact body fat, start with the body-weight method.
Keeping protein stable is often more useful than micromanaging fat every day.
Split protein across 2–4 meals to make the target easier to reach.
During a calorie deficit, it often makes sense to stay closer to the top of the range.
Recalculate after a noticeable change in weight or body composition.
FAQ
4What is better: body weight or lean mass?
If you need a quick estimate, body weight is enough. If body fat is higher or you want a tighter range, lean mass is more precise.
Should protein be higher during fat loss?
Often yes. Higher protein can help preserve lean mass and improve satiety during a calorie deficit.
Does higher protein ruin ketosis?
Moderately higher protein usually does not break a keto approach. The full diet pattern, carbs, and your goal matter more.
Do I need to hit the exact recommended number every day?
No. It is usually enough to stay within the working range between the minimum and upper value.
This result is an estimate and does not replace personalized professional advice.
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