Protein Target Planner
Optimise protein intake to support muscle maintenance, recovery, and body composition. Use lean body mass and training level to create a personalised daily range.
Optional but improves lean mass estimates.
Recommended Protein Range
Daily target
124 - 137 g
Based on lean mass 65.3 kg (weight 81.6 kg)
Per meal (4 meals)
31 - 34.3 g
How to Use This Calculator
Estimate lean body mass
Accurate body fat input refines protein targets. If unknown, use the default weight-based estimate and adjust after a few weeks of tracking.
Select realistic activity and goals
Training volume and physique goals influence protein needs. Sedentary lifestyles can use the lower end of the range.
Distribute across meals
Aim for 20-40 g protein per meal to maximise muscle protein synthesis. Larger athletes may need more per sitting.
Formula
Lean mass (kg) = Body weight x (1 - Body fat fraction)
Protein range = Lean mass x (Activity factor +/- Goal adjustment)
Per meal = Daily protein / Meals
- Activity factors range from 1.2 g/kg (sedentary) to 2.2 g/kg (intense training).
- Goal adjustments add 0.2-0.3 g/kg for cutting or bulking phases.
- Review progress and adjust every few weeks based on body composition and appetite.
Full Description
Protein is fundamental for muscle repair, enzyme activity, hormones, and satiety. Needs rise during caloric deficits, high-volume training, aging, and injury recovery. Targeting intake to lean body mass helps avoid both underestimating and over-consuming protein.
Combine protein planning with carbohydrates, healthy fats, and resistance training. Consult dietitians or healthcare professionals when managing medical conditions or specialised athletic programs.
Frequently Asked Questions
Can I exceed the upper range?
Healthy individuals can tolerate higher intakes, but once protein displaces carbs or fats excessively it may hinder energy or hormone balance. Stay within recommended ranges unless advised otherwise.
What if I am overweight or obese?
Using lean body mass prevents overestimation. If body fat is unknown, start with 1.6 g/kg total weight and adjust based on satiety and progress.
Do I need supplements?
Whole foods cover most needs. Protein powders offer convenience when whole food intake is difficult.
How does protein timing matter?
Distribute protein evenly and include 20-40 g within a few hours after training to support muscle protein synthesis.