Protein Calculator: Lose Weight and Gain Muscle | hims

Protein Calculator for Weight Loss and Muscle Gain

This protein calculator is designed to help you estimate how much protein you need based on factors like your weight, activity level, and goals. A protein-rich diet can help with weight loss. Start a consultation to see if Weight Loss by Hims is right for you.

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The Protein Calculator is only an estimate of the optimal daily protein intake based upon factors, including activity level, height, and weight loss goals. The calculator may not accurately reflect the optimal protein intake of individuals of a specific race/ethnic group, those with high muscle mass, pregnant women, children, the elderly, or those with specific health conditions. The calculator should not be used as a sole diagnostic tool.

Overview

Protein Calculator for Weight Loss and Muscle Gain

How much protein do you need to lose weight and put on muscle? Our protein calculator can help you crunch the numbers.

Research shows that increasing protein intake supports fat loss and muscle growth, but it's just one part of a comprehensive weight loss plan. If you're prioritizing fat loss, you also need to cut calories and boost your energy expenditure through exercise. Weight loss medications, available through Hims, may make it easier to create calorie deficits by supporting appetite regulation.

How to Use This Protein Calculator for Weight Loss

This protein calculator is for anyone looking to lose weight and build muscle. It helps you calculate how much protein you need based on factors like your height, body composition, goals, and activity levels.

You’ll get recommendations for how many grams of protein to eat per day and per meal.

Understanding Activity Level

When selecting your activity level, think about how many times a week you get your heart rate up for at least 15 to 30 minutes. That includes aerobic exercise (like walking, jogging, and cycling) and strength training (like bodyweight exercises or lifting weights).

In general, the more activity you get, the more protein you’ll need to recover, especially if you’re doing a lot of strength training.

Protein Calculator for Weight Loss

Protein is a key macronutrient for everyone at every life stage, but it’s especially important when losing weight.

Research shows protein can:

What should your daily protein intake be? According to the Dietary Guidelines for Americans, men should get 56 grams of protein a day. But this is the minimum to aim for to avoid losing muscle. To lose weight, you’ll need to eat more protein.

There isn’t a hard-and-fast rule for how much protein you need to eat, though. Protein needs vary from person to person, depending on factors like:

Body Recomposition Calculator

You might see a protein calculator for weight loss or muscle gain called a body recomposition calculator. Here’s what to know.

What Is Body Recomposition?

Body recomposition (body recomp) is when you lose fat and gain muscle at the same time. It can be tricky, but with the right combo of high-protein, nutritious meals, strength training, cardio, and quality sleep, you can achieve both of these goals.

Body Recomposition Diet

When it comes to how to lose weight and gain muscle, nutrition is a critical part. You’ll want to reduce your calories to promote fat loss, but you’ll also want to eat plenty of protein to promote muscle gain.

In general, aim for a caloric deficit of 500 calories a day to lose one pound a week.

Body Recomposition Workout Plan

Exercise is another essential pillar of body recomposition. Aerobic exercise can help you lose fat, and strength training can help you build muscle.

How Much Protein Should You Eat to Lose Weight?

There’s no magic number for how much protein you should eat to support weight loss. In general, a high-protein diet is usually defined as getting 1 to 1.2 grams of protein per kilogram of body weight or 30 percent of your daily calorie intake from protein.

Low Calorie, High-Protein Foods

Here are some ideas for what to eat and buy at the grocery store if you’re trying to eat more protein, lose weight, gain muscle, or all of the above.

Best Protein Sources for Weight Loss

Meat, fish, legumes, low-fat dairy products — you’ve got plenty of options when it comes to high-protein foods to add to your diet. Here are some low-calorie, high-protein foods and the amount of protein they contain per 100 grams:

Best Protein Powder for Weight Loss

One way to consume more protein is to consider protein supplements in the form of bars, shakes, or powders. They’re ideal for topping up your protein intake on the go or adding to otherwise low-protein meals or snacks.