Your daily protein
Your protein needs based on your goal.
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.
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 and carbohydrate, your body cannot store protein, so you need a steady supply every day.
Your daily protein need depends on your lean mass (muscle, organs, bone — everything that isn't fat) and your goal. In a calorie deficit the body turns to muscle for energy, which is why protein needs are highest when losing weight and preserving muscle. In a surplus, protein is spared anyway.
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 Daily Protein Calculated?
The calculation has two steps: first your lean mass is found from your weight and body fat, then that value is multiplied by the coefficient for your goal. Activity level, age and sex do not change protein needs, so they are not asked for.
Coefficients by goal (g/kg lean mass) — the middle column is the recommended value:
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.