Question 1

How much protein do I need to build muscle?

Accepted Answer

Between about 1.6 and 2.2 g per kg of bodyweight per day. Above roughly 2.2 g/kg the measured gains in strength and lean mass flatten out. This calculator sets protein against your target lean weight rather than your current weight, so it does not inflate for someone carrying extra body fat.

Question 2

Can I calculate calories from height and age alone?

Accepted Answer

Yes, approximately. Without a weight the calculator uses a target weight at the middle of a healthy BMI band for your height, then applies the Mifflin-St Jeor equation. Entering your real weight makes the estimate meaningfully more accurate.

Question 3

What macro split is best for lean muscle and flexibility?

Accepted Answer

Protein high enough to protect lean mass, fat no lower than about 0.8 g/kg to protect hormone production, and the remaining calories as carbohydrate — carbs are what fuel heavy strength work and mobility training. That usually lands near 30% protein, 25% fat, 45% carbohydrate.

Daily calorie & macro calculator