The first step of your journey to reach the Zone is determining your unique protein requirements

Our Protein Requirements Calculator takes into account your weight, gender, and various measurements. Based on these measurements you can determine how much protein you need to consume to maintain your muscle mass. This way no matter your goal, you never want to lose weight at the expense of losing your existing muscle. Once you know how much protein you need each day, you can then determine the amount of carbohydrates and fat you need to maintain the hormonal balance needed to stabilize your blood sugar levels. The first step of reaching the Zone is all about balancing protein, carbohydrates and fats at every meal and snack so that you can maintain the appropriate hormonal responses to maintain muscle while decreasing body fat.

Measuring Body Fat Index

Your Body Fat Percentage is your most important measurement to determine progress toward health. For relevance, this number must have a relationship to real-life situations. According to American Council of Exercise men ideally should have 15% body fat, and women should ideally have 22% body fat. The same recommendations also state that a male is considered obese if he has more than 25% body fat and that a female is considered obese if she has greater than 32% body fat.

ClassificationWomen (% Fat)Men (% Fat)
Essential Fat10%-13%2%-5%
Athletes14-20%6-13%
Fitness21-24%14-17%
Average25-31%18-24%
Obese32% and above25% and above

Female Protein Calculator

  • Please enter a number greater than or equal to 55.
  • Please enter a number greater than or equal to 50.
  • Please enter a number greater than or equal to 20.
  • Please enter a number greater than or equal to 25.
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Male Protein Calculator

  • Please enter a number greater than or equal to 50.
  • Please enter a number greater than or equal to 55.
  • Please enter a number greater than or equal to 20.
  • Please enter a number greater than or equal to 3.
  • This field is for validation purposes and should be left unchanged.

Protein Requirements Calculator