Lean Body Mass Protein Calculator
Turn your lean body mass into a daily protein range.
Built by Menang7, owner of LeanMassCalculator.com
Lean Mass vs Muscle Mass →Lean Body Mass vs Muscle Mass
Your protein target is built on lean mass. Learn what lean mass includes and how it differs from muscle mass.
Why use lean mass for protein?
Protein repairs and maintains lean tissue, mainly muscle. Body fat needs very little of it, so a target based on total body weight can overshoot for people with higher body fat and undershoot for lean, muscular people.
Using lean mass gives a fairer number. This calculator first finds your lean mass, either from your body fat percentage or with the Boer formula, then multiplies it by a grams-per-kilogram range that matches your goal.
Protein per kg of lean mass by goal
| Goal | Grams per kg of lean mass | Why |
|---|---|---|
| General health | 1.2–1.6 | Supports healthy aging and everyday repair |
| Maintain muscle | 1.6–2.0 | Holds lean mass while you stay active |
| Build muscle | 1.8–2.2 | Supports growth alongside resistance training |
| Lose fat | 2.0–2.4 | Protects muscle in a calorie deficit |
Quick reference: lean mass to protein
| Lean mass | At 1.6 g per kg | At 2.2 g per kg |
|---|---|---|
| 50 kg | 80 g | 110 g |
| 60 kg | 96 g | 132 g |
| 70 kg | 112 g | 154 g |
| 80 kg | 128 g | 176 g |
| 90 kg | 144 g | 198 g |
The 1.6–2.2 g per kg range suits most active people. Use the calculator above for a target matched to your goal.
Making the target work
Frequently asked questions
About 1.6–2.2 g per kg of lean mass per day for most active people. Go a little lower with light activity and a little higher when cutting fat.
Fat tissue needs very little protein, so lean mass gives a fairer target, especially if you carry a lot of body fat. Body weight can overshoot your real needs.
Multiply your weight by (1 − body fat %). If you do not know your body fat, this calculator estimates lean mass with the Boer formula from your height, weight and sex.
Benefits level off around 2.2 g per kg of lean mass for most people. Healthy kidneys handle high intakes, but anyone with kidney disease should ask a doctor first.
No. Lean body mass includes muscle, bone, organs, skin and water, while muscle is only one part. Read the guide on lean body mass vs muscle mass for the full breakdown.
Related
About Menang7, the developer
This calculator is part of LeanMassCalculator.com, developed, owned and maintained by Menang7. For questions about how it works or your results, Menang7 is the person to look for.
For personal medical or nutrition decisions, including kidney conditions or pregnancy, please also speak with a doctor or registered dietitian.