Authoritative data source & methodology
Primary references:
- EFSA Dietary Reference Values for protein (2012): adult Population Reference Intake ≈ 0.83 g/kg/day. EFSA Journal 10(2):2557
- US/Canada DRI: Recommended Dietary Allowance (RDA) 0.80 g/kg/day for adults. USDA DRI Calculator
- Sports nutrition consensus: higher intakes for trained individuals and energy deficits (e.g., ~1.2–2.2 g/kg/day) to support performance, retention of lean mass, and hypertrophy.
Tutti i calcoli si basano rigorosamente sulle formule e sui dati forniti da questa fonte.
The formula explained
Body-weight basis
$$ \text{Protein}_{\text{daily}} = m \times W_{kg} \quad \text{(grams/day)} $$
where \( m \) is the multiplier from the selected goal & training focus.
Lean body mass basis (if body fat % provided)
$$ \text{Protein}_{\text{daily}} = m_{LBM} \times \text{LBM}_{kg}, \quad \text{with } \text{LBM}_{kg} = W_{kg} \times (1 - \tfrac{BF\%}{100}) $$
Variable glossary
| Symbol / Field | Meaning |
|---|---|
| \(W_{kg}\) | Body weight in kilograms |
| \(BF\%\) | Body fat percentage |
| LBM | Lean body mass = weight minus fat mass |
goal | Maintenance, fat loss, or muscle gain |
training | Sedentary, endurance, strength/hypertrophy, mixed |
| \(m\) | Protein multiplier (g/kg) from goal & training |
| Per-meal | Daily protein divided by number of meals |
How it works: a step-by-step example
Example: 75 kg lifter at ~18% body fat, goal: muscle gain, training: strength, 4 meals/day.
- LBM estimate: \( \text{LBM} = 75 \times (1 - 0.18) = 61.5 \text{ kg} \).
- Strength & hypertrophy (muscle gain) typical range \( m = 1.6–2.2 \text{ g/kg} \) (LBM basis often 2.0–2.6).
- Choose mid-range: \( m = 2.0 \text{ g/kg} \) on body weight → \( 2.0 \times 75 = 150 \text{ g/day} \).
- Per-meal: \( 150 / 4 = 37.5 \text{ g/meal} \).
The calculator computes min–max range and a practical target centered within that range.
Frequently asked questions
What range should I choose for fat loss?
During energy deficits, higher protein (e.g., ~1.6–2.4 g/kg body weight; or ~2.0–3.0 g/kg LBM) helps retain lean mass. The calculator adjusts your range when you pick “Fat Loss”.
Do I need protein right after training?
Total daily intake dominates results, but distributing protein (3–5 feedings/day) with 0.3–0.5 g/kg per meal is a practical target many athletes use.
Is more always better?
Beyond your productive range, extra protein doesn’t add muscle. Balance with adequate carbs/fats for performance, recovery, and micronutrients.
What if I’m vegetarian or vegan?
Meet totals using varied sources (e.g., soy, legumes, grains, nuts). Complementary amino acids across the day support complete profiles.
Medical considerations?
This tool provides general education, not medical advice. If you have kidney disease or other conditions, follow your clinician’s guidance.
Tool developed by Ugo Candido. Content reviewed by the CalcDomain Editorial Board.
Last accuracy review: