Daily Protein from Lean Mass Calculator

About this calculator

This calculator multiplies your lean body mass by a chosen protein intake level, in grams per kilogram of lean tissue, rather than using total body weight — the more common approach on nutrition labels — because fat tissue barely needs any protein to maintain itself.

It's the method preferred by bodybuilders, physique competitors and dietitians working with higher body-fat clients, since basing intake on total weight would overstate protein needs for someone carrying more fat mass, and understate them for someone very lean; anchoring to lean mass (typically 1.6–2.2 g/kg of lean tissue for muscle building) gives a target that actually tracks the tissue doing the work.