Should protein be based on body weight or lean mass?
Lean mass is better when you know your body fat percentage. Body weight is a practical fallback when you do not.
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Protein Intake Calculator
Set a daily protein target from body weight or lean body mass for cutting, maintenance, or muscle gain.
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How protein targets are set
When body fat percentage is known, lean body mass gives a better protein target because fat mass does not drive protein needs.
Cutting phases use a higher range because calorie deficits increase the importance of protein for lean-mass retention.
Protein target = reference mass (kg) x protein range Reference mass = lean body mass when body fat percentage is known
Frequently asked questions
Do I need the top of the range every day?
No. Use the higher end during aggressive dieting or heavy training, and the middle of the range for most days.