Instructions: Take your body weight (in pounds) and multiply it by one of the following numbers.

By the way, the squiggly line before the numbers means “approximately”. I’m going to use 150 lb (pounds) as an example person.

Protein Targets (for adults of all genders)

• Sedentary adult: ~0.36 g/lb (0.8 g/kg), the “minimum recommended daily amount.” 150 x 0.36 = 54 grams
  
• Maintaining muscle while generally healthy and active: ~0.5–0.7 g/lb (1.1–1.6 g/kg). 150 x 0.50 to 0.70 = 75 grams to 105 grams
  
• Preserving and modestly improving muscle while exercising regularly: ~0.6–0.8 g/lb (1.3–1.8 g/kg). 150 x 0.60 to 0.80 = 90 grams to 120 grams
  
• Maximizing muscle growth: ~0.7–1.0 g/lb (1.6–2.2 g/kg) 150 x 0.70 to 1.0 = 105 to 150 grams

Calorie Targets

Men

• Fat loss: 10–12 calories per lb. 150 x 10 = 1,500
• Slow fat loss while preserving muscle: 12–14 calories per lb. 150 x 12 = 1,800
• Maintenance: 14–16 calories per lb. 150 x 14 = 2,100
• Lean muscle gain: 16–18 calories per lb. 150 x 16 = 2,400
• Aggressive muscle gain: 18–20+ calories per lb. 150 x 18 = 2,700
  

Women

• Fat loss: 9–11 calories per lb. 150 x 9 = 1,350
• Slow fat loss while preserving muscle: 11–13 calories per lb. 150 x 9 = 1,350
• Maintenance: 13–15 calories per lb. 150 x 13 =1,950
• Lean muscle gain: 15–17 calories per lb. 150 x 15 = 2,250
• Aggressive muscle gain: 17–19+ calories per lb. 150 x 17 = 2,550