Formula used by this tool
The tool multiplies body weight in kilograms by 1.4–1.8 g/kg for maintenance or 1.6–2.0 g/kg for fat loss and muscle gain, then rounds to the nearest 5 g. Health context can change what is appropriate.
Protein Calculator for Muscle Gain, Fat Loss & Maintenance
Estimate a practical daily protein range and per-meal target, then connect it to meals, macros, and training in ZenFit AI.
Protein is only one part of the setup. Check your full recomp plan. Take the ZenFit Recomp Check →
Estimate your targets
Enter the basics that shape this estimate, then adjust the numbers after the calculator loads.
body weight
goal
meals per day
What the protein range means
This public result is a daily planning range based on body weight and goal. The per-meal figure divides the lower and upper ends across the meal count you selected; it is not a medical requirement.
Make the target repeatable
Use the range to build meals you can repeat. Review total intake, preference, appetite, training, and professional guidance rather than trying to hit a perfect number at every meal.
Useful next steps
Meal Plan GeneratorTurn the protein range into a practical one-day meal plan.AI Meal PlannerConnect protein to calories, preferences, and an ongoing plan.ZenFit Recomp CheckReview protein alongside energy, training, schedule, and progress.Protein Per Meal PlannerDistribute the daily range across meals.
Method used
Multiplies body weight in kilograms by a transparent 1.4-2.0 g/kg planning range for healthy active adults, narrowed by goal. The range follows sports-nutrition guidance for exercising adults; it is not the population RDA, a medical prescription, or appropriate for every health context.
The estimate should be compared with real-world outcomes over time. Body weight trends, training performance, hunger, schedule, sleep, injury status, and consistency can all change what works in practice.
Sources and scope
These references support the general method, not an individual prescription.
- International Society of Sports Nutrition position stand: protein and exerciseJournal of the International Society of Sports Nutrition
- Dietary Supplements for Exercise and Athletic Performance — Health Professional Fact SheetNIH Office of Dietary Supplements
Important safety note
This tool is for general fitness education and planning context. It is not medical advice. If you are pregnant, managing a medical condition, recovering from an injury, changing medication, or unsure whether a calorie or training change is appropriate, speak with a qualified clinician.
Next step
Build the plan behind this result
Use the quiz to connect this tool's estimate to workouts, meals, progress tracking, and AI coach context around your real week.
Frequently asked questions
How much protein do I need per day?
Many active adults use a range based on body weight and goal. Treat the output as a planning range, not a medical prescription.
Should protein be spread across meals?
For adherence and meal planning, many people do better spreading protein across the day instead of saving most of it for one meal.
Can ZenFit AI turn protein targets into meals?
Yes. Paid ZenFit AI meal features can generate meals and recipes around your targets and preferences.
Is this protein result a prescription?
No. The public tool gives a transparent planning range, then ZenFit AI can connect that target to your quiz context, meals, macros, workouts, and coach guidance.
Useful next estimates
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