Protein Calculator

The calculation begins by estimating your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, which calculates your Basal Metabolic Rate (BMR) and multiplies it by an activity factor. For males, BMR is calculated as (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. For females, the constant becomes -161. Once your total daily caloric expenditure is established, the tool applies clinically supported multipliers based on your body weight and specific sports goals, ranging from general wellness baselines (0.83g per kg) up to high-intensity athletic protocols (2.0g per kg).

Let us consider a 30-year-old male who weighs 80 kg, stands at 175 cm tall, and engages in moderate weekly sports training with an activity factor of 1.55. First, his BMR is calculated as (10 × 80) + (6.25 × 175) - (5 × 30) + 5 = 800 + 1093.75 - 150 + 5 = 1748.75 kcal. Multiplying this by his activity factor yields a TDEE of approximately 2710 calories. To find his recommended protein intake for active training (using a standard athletic multiplier of 1.6g per kg), we multiply 80 kg by 1.6, resulting in a daily recommendation of 128 grams of protein.

Distribute your daily protein evenly across 3 to 5 meals rather than consuming it all in one sitting to maximize muscle protein synthesis. Always prioritize whole-food protein sources such as lean poultry, fish, eggs, tofu, and legumes, using supplementation only to bridge nutritional gaps. Finally, remember to adjust your protein targets upward if you enter a caloric deficit to preserve lean muscle mass during weight loss.