Daily Protein Intake Calculator & Menu Visualizer
Calculate optimal protein grams for muscle building, fat loss, or maintenance. Includes a real-world food menu visualizer to convert grams into actual meals.
About
Protein is the fundamental building block of muscle tissue, enzymes, and hormones. Getting the quantity right is critical for metabolic health, whether the goal is hypertrophy or caloric deficit maintenance. A common failure point in dietary planning is the disconnect between a theoretical number (e.g., 180g) and actual food intake.
This tool uses the Mifflin-St Jeor equation to establish a baseline metabolic rate, then applies activity and goal-specific multipliers to determine protein requirements. Crucially, it translates abstract gram targets into tangible food equivalents, helping users visualize their daily requirements in terms of chicken breasts, eggs, or plant-based alternatives like tofu.
Formulas
The calculation starts with Total Daily Energy Expenditure (TDEE) estimation, but protein is specifically derived from lean body mass or total weight depending on the method. The standard athletic range uses:
Where P is daily protein in grams, W is weight in kg, and F is the activity/goal factor.
Reference Data
| Goal | Protein Factor (g/kg) | Context |
|---|---|---|
| Sedentary / CDC Standard | 0.8 | Prevents deficiency; not optimal for athletics. |
| Endurance Training | 1.2 − 1.4 | Repair pathways for sustained aerobic output. |
| Hypertrophy (Muscle Gain) | 1.6 − 2.2 | Maximizes muscle protein synthesis (MPS). |
| Fat Loss (High Deficit) | 2.3 − 3.1 | Protects lean mass during aggressive cutting. |