Protein Intake Calculator Formula

Understand the math behind the protein intake calculator. Each variable explained with a worked example.

Use the Protein Intake Calculator

Formulas Used

Daily Protein (grams)

protein_grams = weight_lbs * multiplier

Protein Calories

protein_calories = weight_lbs * multiplier * 4

Protein per kg Body Weight

protein_kg = multiplier * 2.20462

Variables

VariableDescriptionDefault
weight_lbsBody Weight(lbs)170
multiplierActivity / Goal0.8

How It Works

Protein Intake Recommendations

Daily Protein = Body Weight (lbs) x Multiplier (g/lb)

Common Guidelines

| Goal | g per lb | |---|---| | Sedentary | 0.5 g/lb | | Moderate activity | 0.7 g/lb | | Muscle maintenance | 0.8 g/lb | | Muscle building | 1.0 g/lb |

Protein provides 4 calories per gram.

Worked Example

A 170 lb person aiming for muscle maintenance (0.8 g/lb).

weight_lbs = 170multiplier = 0.8
  1. 01Protein = 170 x 0.8 = 136 grams/day
  2. 02Protein calories = 136 x 4 = 544 calories from protein

Ready to run the numbers?

Open Protein Intake Calculator