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Every protein target across 14 weights, 2 genders, 3 goals, and 3 training statuses. 252 pre-calculated pages, each with per-meal splits and peer-reviewed citations.
Reviewed by Andrew Menechian, Head of Fitness at FitCommit. Last updated 2026-04-24.
Two people at the same body weight can need wildly different protein intakes. A 180 lb moderately active man cutting has a larger lean-mass pool than a 180 lb sedentary man cutting, so the same gram-per-kilogram rate produces a higher absolute target. A 180 lb woman cutting uses a different body-fat baseline than a 180 lb man, so her lean mass is lower and her protein target is lower in grams. These four dimensions determine the number; skipping any of them leaves you eyeballing it.
Weight
Sets the size of the lean-mass pool. Larger body, larger pool, more absolute protein.
Gender
Changes the body-fat baseline used to estimate lean mass (18% male, 25% female average).
Goal
Cutting pushes protein to 2.6 g/kg LBM for muscle retention; bulking and maintenance sit at 2.3 g/kg.
Training status
Scales TDEE through the activity multiplier, which shifts calorie target and meal-split sizing.
Calculations use the Katch-McArdle BMR formula and Andrew's macro framework, aligned with the 2017 ISSN position stand (Jäger et al, JISSN).
Tap a weight to expand its 18 combinations. Each link goes to a full page with the complete macro breakdown, per-meal splits, methodology, and 5 to 7 peer-reviewed citations.
The matrix covers 14 weights (130 to 260 lbs in 10 lb steps), 2 genders, 3 goals (cutting, bulking, maintenance), and 3 training levels (sedentary, moderate, very active). That is 14 x 2 x 3 x 3 = 252 distinct contexts. Each one produces a different protein target because both the calorie envelope and the lean-mass anchor shift.
Start with your actual body weight. Pick the closest weight in 10 lb increments. Choose your current goal (cutting for fat loss, maintenance for hold, bulking for gain). Choose the training status that reflects your real weekly schedule, not the one you wish you had. If you are between two, pick the lower one and hit the target consistently before moving up.
Most free calculators use body weight alone (0.8 g/lb style) or the 1989 USDA RDA (0.8 g/kg), which is a deficiency floor for sedentary adults. This matrix uses Andrew Menechian's framework: Katch-McArdle BMR anchored on lean body mass, with 2.6 g/kg LBM for cutting and 2.3 g/kg LBM for bulking and maintenance. That aligns with the 2017 ISSN position stand for active adults.
Pick the nearest weight. For example, a 155 lb person can use the 150 lb or 160 lb page and adjust 3 to 5 grams of protein per meal. The per-meal split tables on each page make that easy to do in context. The matrix does not include every pound because research tolerances are wider than 5 g anyway.