The Protein Calculator for Weight Goals helps individuals determine how much protein they need each day based on their activity level and target goal—whether that’s maintaining, losing, or gaining weight. This can be a useful guide for planning meals and supporting your overall fitness journey.
The users would need to answer three questions:
- What is their target weight? Would they like to lose weight, gain weight, or maintain their current weight?
- Their target goal in pounds
- Activity level based on how regularly they exercise in a week.
Depending on the goal and activity level, they will be assigned points based on the table below:
Activity Level | Activity Multiplier | ||
| Maintain Weight | Lose Weight | Gain Weight | |
| Sedentary (little or no exercise) | 0.5 | 0.6 | 0.7 |
| Light (light exercise 1–2 days/week) | 0.6 | 0.7 | 0.8 |
| Moderate (moderate exercise 3–5 days/week) | 0.7 | 0.8 | 09 |
| Heavy (intense exercise 6–7 days/week) | 0.8 | 0.9 | 1.0 |
| Very Heavy (intense training daily or physically demanding job) | 0.9 | 1.0 | 1.1 |
Once their points have been determined, the calculator will compute their protein intake using the following formula:
Protein (grams/day) = Goal weight (lbs) x Activity MultiplierDefault Email Responses:
Once their protein intake has been computed and they have submitted their info, the following email copies will be sent out, depending on the goal of the calculator user:
Goal: Lose Weight
Protein helps preserve lean muscle while in a calorie deficit, supports satiety (feeling full), and can enhance fat loss outcomes. As your activity level or goals change, your protein needs may adjust too.
Goal: Maintain Weight
Protein plays a key role in preserving lean muscle, supporting metabolic health, and keeping you feeling full and energized throughout the day. Maintaining steady protein intake can help your body stay balanced as your lifestyle and physical demands shift over time.
Goal: Gain Weight
Protein provides the essential building blocks your body needs to develop new muscle tissue and support recovery as you increase calorie intake. Alongside consistent meals and activity, adequate protein helps ensure the weight you gain is balanced and includes lean mass—not just fat.
To edit the copies of each email response, please see our help article on creating a calculator and editing the email templates.
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