Free calculator

Protein calculator

Protein needs depend on your body weight, your goal and how much you train. Enter your weight and pick the situation closest to yours.

Units

lb, ft and in kg and cm

Weight (lb)

Situation Steady weight loss (1.6 g/kg) Cycle-aware (1.7 g/kg) Taking a GLP-1 medication (1.8 g/kg) Macro optimizing (2.0 g/kg) Training hard (2.2 g/kg)

Split across how many meals345

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How it is calculated

The target is body weight in kilograms multiplied by a factor, rounded down to a whole gram. The factors are the defaults SnapMacro uses: 1.6 g/kg (steady weight loss), 1.7 (cycle-aware), 1.8 (GLP-1 medication), 2.0 (macro optimizing) and 2.2 (training hard).

For context, the US recommended dietary allowance for protein is 0.8 g/kg, the minimum to avoid deficiency in most healthy adults. Published reviews support higher intakes, around 1.4 to 2.0 g/kg, for people who exercise or are losing weight. Higher intakes may not suit people with kidney disease; ask your doctor.

Sources

• Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
• Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608
• Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005.
• The per-situation factors are SnapMacro defaults chosen within these published ranges.

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