SYSTEMM · CALCULATORSV2 · LIVE
II · DAILY PROTEIN
Protein floor.
Bodyweight, training load, age. Three knobs that decide the only macro that matters for muscle.
InputsTap to change
Body Weight enter weight
lbs
Goal
Training Load
Age Band
OutputsLive
Daily Protein Target
180
Grams · Per Day
Range
144 – 216
grams · 0.8 – 1.2 g/lb
Per Meal
45
grams · 4 meals
Leucine
3.0
g / meal · mps floor
Food Equivalent · One Way To Hit 180 gSum · 180 g · 1.0 g/lb · Build Floor
Math
01 · Coefficient
BUILD × ACTIVE × UNDER 40
= 1.0 g/lb
02 · Target
180 lb × 1.0 g/lb
= 180 g/day
→ Hit
Notes
Floor for hypertrophy: 1.6 g/kg = 0.73 g/lb. Above 2.2 g/kg = 1.0 g/lb returns flatten.
Distribute 3 – 5 evenly-spaced meals. Leucine threshold per meal ≈ 3 g triggers MPS.
Add 10 – 20% if you are 60+. Anabolic resistance is real and trainable around.
Use lean bodyweight if obese (BMI ≥ 35). Otherwise total weight is fine.
For educational purposes only. Individual protein requirements vary with kidney function, medication, and clinical context. Consult a physician before significant changes.