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Your daily protein

Your protein needs based on your goal.

lb
%

Your protein need is calculated from your lean mass, so body fat is required. If you don't know it, find it with the Body fat calculator.

Daily protein target
Weight loss
96106115g
The middle value is the recommended amount; the sides are the lower and upper limits.
Your lean mass
105.8 lb
Energy equivalent
422 kcal
Your protein needs depend on your lean mass and goal; activity, age and sex do not change this value. Staying within the range is enough — you don't have to hit an exact number.

What is your daily protein need?

Protein is your body’s building block: muscle, skin, hair, enzymes and hormones are all made from it. Unlike fat or carbohydrate, your body has no dedicated protein store, so you need a steady intake every day.

Your daily protein need depends on your lean mass (muscle, organs, bone — everything except fat) and your goal. In a calorie deficit the risk of muscle loss rises; enough protein plus resistance training helps preserve muscle mass. That’s why protein needs are highest while losing weight.

There is no single correct number; the need is a range. That's why Calxin shows you a recommended middle value together with a lower and upper limit — staying inside the range is enough.

How is it calculated?

The calculation has two steps: first your lean mass is found from your weight and body-fat percentage, then that value is multiplied by the coefficient for your goal. Protein needs vary with lean mass, goal, activity and age; since the goal you choose already reflects your training intensity, activity isn’t asked separately.

Fat mass (kg) = weight × body fat ÷ 100
Lean mass (kg) = weight − fat mass
Protein (g) = lean mass × goal coefficient
1 g protein = 4 kcal

Coefficients by goal (g/kg lean mass) — the middle column is the recommended value:

GoalLowCentreHigh
Lose weight22.22.4
Maintain weight1.41.61.8
Gain weight1.61.82
Build muscle1.822.2
Keep muscle while dieting2.22.42.6

Why lean mass? Protein needs scale with the tissue that has to be fed (muscle, organs, bone), not with fat tissue. Multiplying by total weight overstates the result for people with a higher body fat percentage. Your lean mass is found with exactly the same method as in our body fat calculator.

These values are a general reference for healthy adults. If you have kidney problems or another medical condition, decide your protein intake with your doctor.