Activity Level

Sedentary

Desk job, little/no exercise

Light

1–3 easy sessions/week or ~6–8k steps/day

Moderate

4–5 sessions/week or ~8–10k steps/day

Active

Daily training or 3–4 hard sessions/week

Very Active

6–7 intense sessions/week or manual work

Extra Active

2 training sessions per day or heavy physical job

Goal

Protein is always 1.5–2.0 g/kg bodyweight; only calories change with goal.

Daily Protein Range 1.5–2.0 g/kg of bodyweight

Lower target

0 g

= 1.5 × bodyweight (kg)

Upper target

0 g

= 2.0 × bodyweight (kg)

Coach’s midpoint (optional)

0 g

Average of lower & upper

4 kcal per gram of protein. Adjust as bodyweight or training load changes.

Built4 Calorie & Protein Calculator

CALORIE CALCULATOR