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There is no single answer, and a calculator that gives you one is hiding something. What you need depends on your body and on what you are training for, so this page gives you a range: the figure the Fitener app works out for each of four goals. It also tells you which rule set each number, including the ceiling that most calculators never mention.
Your body
With a body fat percentage the app works from your lean mass, and each goal gets its own figure. Without one it falls back to a single rule per kg of body weight, the same for every goal.
Protein per day
From your body weight
One figure for all four goals, because without a body fat percentage the app works from body weight alone: 1.8 g per kg.
Protein is rounded to whole grams, as in the Fitener app, because the rules behind it are not more precise than that: they come from training studies on groups, and the spread between people is far wider than a single gram.
Without a body fat percentage the app does not guess your body composition. It falls back to 1.8 g per kg of body weight, the same rule for every goal, so there is no difference between the four to show: 1.8 × 82 kg = 148 g. Fill in a body fat percentage and each goal is worked out from your lean mass instead, which does give them different numbers.
1.8 g per kg of body weight × 82 kg = 148 g. Without a body fat percentage there is no lean mass to work from.
1.8 g per kg of body weight × 82 kg = 148 g. Without a body fat percentage there is no lean mass to work from.
1.8 g per kg of body weight × 82 kg = 148 g. Without a body fat percentage there is no lean mass to work from.
1.8 g per kg of body weight × 82 kg = 148 g. Without a body fat percentage there is no lean mass to work from.
The ceiling is not a rare edge case. It binds whenever your body fat percentage is below 15.4%, and below 26.7% on recomposition, which asks for more. Leaner bodies carry more lean mass per kilo, so the lean-mass rule runs into the ceiling first. Most calculators never mention that a ceiling exists at all.
These are targets for a healthy adult who trains. They are not a prescription, and eating at the lower end is not a failure: the range exists because the right figure depends on your goal.
Healthy adults who train. That is the group these rules come from, and it is the group the Fitener app is built for. If you have kidney or liver disease, or you are pregnant or breastfeeding, your protein needs are a medical question and not a formula one. Talk to your doctor or a registered dietitian, and do not use the figure on this page as a target. The same goes for anyone under 18, and for anyone who has been told to limit protein for any reason.
Two rules do the work, and a third catches the case where you do not know your body composition. With the body fat field empty, the page is on that third rule, and all four goals show the same figure.
Fat tissue does not need feeding the way muscle does. So once you give the app a body fat percentage, it works from your lean body mass, your weight minus your fat, and each goal gets its own figure. Two people of the same weight get different targets if one of them carries more muscle. That is the whole reason the page asks.
Past a certain point more protein stops buying you anything, so the app caps the result at 2.2 g per kg of body weight, whatever the lean-mass rule says. This is the part most calculators leave out, and it matters more the leaner you are: a lean body has more lean mass per kilo, so the lean-mass rule runs into the ceiling sooner. Below 15.4% body fat the ceiling sets your number, and on recomposition, which asks for more protein, already below 26.7%.
If you do not know it, the app does not guess one for you. It falls back to a single rule per kg of body weight, the same for every goal, and on purpose a more cautious one: a guessed body composition would make the number look more personal than it is. That is why the four goals show one and the same figure while the body fat field is empty. Fill it in and they separate.
Because the right amount depends on what you are doing. Cutting, recomposing, building and maintaining do not ask the same thing of your diet, and a single number would have to pick one of those without telling you. The range on this page is not a margin of error: each figure is the real target for one goal. Eating at the lower end is not falling short if the lower end is your goal.
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It depends on your body and your goal, which is why this page gives a range rather than one figure. Fill in your weight, and your body fat percentage if you know it, and you get the number the Fitener app would use for each of four goals, with the rule that set it.
The app caps protein at 2.2 g per kg of body weight. Past that point more protein is not doing the work people expect of it, so the app does not ask you to eat it. If you are lean, that ceiling will often be the rule that sets your number.
It may go up or down. With a body fat percentage the calculation switches from body weight to lean mass, and each goal gets its own figure instead of one shared fallback. A lean body has more lean mass per kilo, so it usually lands higher, until the ceiling catches it.
Only if the goal at the top is your goal. The range is four different targets for four different goals, not a low estimate and a high estimate of the same thing. Eating at the lower end is not falling short.
This page is for healthy adults who train, and it will not tell you more than that. If you have kidney or liver disease, are pregnant or breastfeeding, or have been advised to limit protein, that is a question for your doctor or a registered dietitian rather than for a calculator.
Yes, and not as a copy. The function that produces these figures is lifted straight out of the app’s own code when this page is built, so the page cannot quietly drift away from what the app does.
This page answers the question once, from numbers you type. In the Fitener app the same rules run on the body data you log, so the target moves when your weight or your body fat percentage does, and it sits next to what you ate that day.