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Resistance Training Protein Intake Calculator

Estimate an evidence-informed daily protein target for resistance-training goals, with the calculation basis shown.

Your Inputs

Required fields are marked. Results show kg first; multipliers use kg internally.

Unit system Required ? Choose how you want to enter height and weight. Switching units converts valid height, weight, and known lean-mass entries, while body-fat, goal, phase, and meal fields stay unchanged. Scientific protein multipliers use kilograms internally.
cm
kg
%
Use known lean body mass
kg

Results

Enter inputs to calculate.

Transparent Calculation

Recommendations are based on resistance-training protein literature. Fat-loss and recomposition multipliers use both goal and diet phase intensity.

Read the calculation method and citations

Educational use only for generally healthy adults who perform resistance training. Not medical advice or a clinical nutrition tool. Consult a qualified clinician or registered dietitian for personal medical guidance.