Sex Male Female Age (years) - optional Weight kg lb Body Fat % (optional) Use Lean Body Mass Activity Level Sedentary (little or no exercise) Light (light exercise 1-3 days/week) Moderate (moderate exercise 3-5 days/week) Active (hard exercise 6-7 days/week) Athlete (professional/twice daily training) Goal Fat Loss Maintenance Muscle Gain Meals per day (optional) Calculate Protein Your Protein Recommendations Recommended Protein: Range: Grams per kg: Grams per lb: Protein per meal: Calculation Method: General guidance only; consult a professional if needed.
