{"id":6073,"date":"2026-04-20T21:51:14","date_gmt":"2026-04-20T13:51:14","guid":{"rendered":"https:\/\/gooart.space\/?page_id=6073"},"modified":"2026-08-30T21:49:16","modified_gmt":"2026-08-30T13:49:16","slug":"pengira-protein","status":"publish","type":"page","link":"https:\/\/gooart.space\/ms\/protein-calculator\/","title":{"rendered":"Pengira Protein"},"content":{"rendered":"\n<style>\n\/* ===== Protein Calculator page \u00b7 Brand Kit v2026-08-29 ===== *\/\n.page-id-6073 .entry-content h2,\n.page-id-6073 .entry-content h3,\n.page-id-6073 .entry-content p,\n.page-id-6073 .entry-content ul {\n\tmax-width: 700px;\n\tmargin-left: auto;\n\tmargin-right: auto;\n}\n.page-id-6073 .entry-content p,\n.page-id-6073 .entry-content li { line-height: 1.85; }\n.page-id-6073 .entry-content li { margin-bottom: 12px; }\n\n.page-id-6073 .entry-content h2 {\n\tfont-size: 28px;\n\tfont-weight: 800;\n\tline-height: 1.3;\n\tcolor: #222222;\n\tmargin-top: 0;\n\tmargin-bottom: 18px;\n}\n.page-id-6073 .entry-content h2::before {\n\tcontent: \"\";\n\tdisplay: block;\n\twidth: 48px;\n\theight: 3px;\n\tbackground: #5D1325;\n\tmargin-bottom: 16px;\n}\n.page-id-6073 .entry-content h3 {\n\tfont-size: 20px;\n\tfont-weight: 700;\n\tline-height: 1.35;\n\tcolor: #222222;\n\tmargin-top: 30px;\n\tmargin-bottom: 8px;\n}\n.page-id-6073 .entry-content p a,\n.page-id-6073 .entry-content li a {\n\tcolor: #5D1325;\n\ttext-decoration: none;\n\tborder-bottom: 1px solid rgba(93,19,37,0.35);\n\ttransition: border-color 0.2s;\n}\n.page-id-6073 .entry-content p a:hover,\n.page-id-6073 .entry-content li a:hover { border-bottom-color: #5D1325; }\n.page-id-6073 .entry-content li > strong:first-child { color: #5D1325; }\n.page-id-6073 .entry-content .wp-block-image img { border-radius: 12px; }\n.page-id-6073 .entry-content figcaption {\n\tmax-width: 700px;\n\tmargin: 10px auto 0;\n\tfont-size: 13px;\n\tcolor: #575760;\n\ttext-align: center;\n}\n.page-id-6073 .entry-content .gs-lead { font-size: 17px; }\n\n\/* Brand data charts *\/\n.gs-chart {\n\tmax-width: 700px;\n\tmargin: 0 auto;\n\tbackground: #F7F8F9;\n\tborder-radius: 12px;\n\tpadding: 24px 20px 18px;\n}\n.gs-chart svg { width: 100%; height: auto; display: block; }\n.gs-chart-cap {\n\tfont-size: 13px;\n\tcolor: #575760;\n\ttext-align: center;\n\tmargin: 14px 0 0 0 !important;\n\tmax-width: none !important;\n}\n\n\/* Calculator card + tool chrome *\/\n#protein-calc-app h2::before { display: none; }\n#gs-calc-btn {\n\twidth: 100%;\n\tpadding: 15px;\n\tbackground: #5D1325;\n\tcolor: #ffffff;\n\tfont-weight: 700;\n\tcursor: pointer;\n\tborder: none;\n\tborder-radius: 10px;\n\tfont-size: 16px;\n\ttransition: background 0.2s, transform 0.2s;\n}\n#gs-calc-btn:hover { background: #3A0B17; transform: translateY(-1px); }\n\n.gs-info-grid {\n\tdisplay: grid;\n\tgrid-template-columns: repeat(auto-fit, minmax(250px, 1fr));\n\tgap: 24px;\n\tmax-width: 1000px;\n\tmargin: 0 auto;\n}\n.gs-info-card {\n\tbackground: #F7F8F9;\n\tpadding: 28px;\n\tborder-radius: 12px;\n}\n.gs-info-card h3 {\n\tmargin-top: 0;\n\tfont-size: 18px;\n\tfont-weight: 700;\n\tcolor: #5D1325;\n\tmargin-bottom: 10px;\n}\n.gs-info-card p {\n\tfont-size: 15px;\n\tcolor: #575760;\n\tline-height: 1.8;\n\tmargin-bottom: 0;\n\tmax-width: none;\n}\n\n.gs-note {\n\tmax-width: 700px;\n\tmargin: 0 auto;\n\tbackground: #F7F8F9;\n\tborder-left: 3px solid #5D1325;\n\tborder-radius: 0 12px 12px 0;\n\tpadding: 20px 24px;\n}\n.gs-note p { margin: 0; font-size: 15px; line-height: 1.8; max-width: none; }\n\n.gs-cta-final { max-width: 560px; margin: 0 auto; }\n.gs-cta-final .gs-cta-btn {\n\tdisplay: block;\n\ttext-align: center;\n\tbackground: #5D1325;\n\tcolor: #ffffff !important;\n\tborder-radius: 14px;\n\tpadding: 16px 20px;\n\tfont-weight: 800;\n\tfont-size: 17px;\n\tline-height: 1.35;\n\ttext-decoration: none;\n\tbox-shadow: 0 6px 18px rgba(93,19,37,0.25);\n\ttransition: background 0.2s, transform 0.2s;\n}\n.gs-cta-final .gs-cta-btn:hover { background: #3A0B17; transform: translateY(-1px); }\n.gs-cta-final .gs-cta-btn small { display: block; font-weight: 600; font-size: 12.5px; opacity: 0.85; margin-top: 4px; }\n.gs-cta-links { display: flex; justify-content: center; gap: 22px; flex-wrap: wrap; margin-top: 16px; }\n.gs-cta-links a {\n\tcolor: #575760 !important;\n\tfont-size: 14px;\n\tfont-weight: 600;\n\ttext-decoration: none;\n\tborder-bottom: 1px dashed #B2B2BE;\n\tpadding-bottom: 2px;\n\ttransition: color 0.2s, border-color 0.2s;\n}\n.gs-cta-links a:hover { color: #5D1325 !important; border-color: #5D1325; }\n\n@media (max-width: 768px) {\n\t.page-id-6073 .entry-content h2 { font-size: 24px; }\n\t.page-id-6073 .entry-content h3 { font-size: 18px; }\n\t.gs-cta-links { gap: 16px; }\n\t.gs-chart { padding: 18px 12px 14px; }\n}\n<\/style>\n\n\n\n<p class=\"gs-lead wp-block-paragraph\">This free <strong>protein calculator<\/strong> works out your daily protein target from body weight, body fat, diet type and training goal \u2014 using International Society of Sports Nutrition ranges rather than one generic number for everyone. Enter your details below; the explanation of how the numbers are derived is underneath the tool.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"margin-bottom: 50px;\">\n\n    <!-- TOP: Video -->\n    <div style=\"max-width: 720px; margin: 0 auto 40px auto; border-radius: 16px; overflow: hidden; box-shadow: 0 12px 40px rgba(0,0,0,0.15);\">\n        <video autoplay loop muted playsinline style=\"width: 100%; height: auto; aspect-ratio: auto 16 \/ 9; display: block;\">\n            <source src=\"https:\/\/gooart.space\/wp-content\/uploads\/Protein-Video-for-Calculator.webm\" type=\"video\/webm\">\n        <\/video>\n    <\/div>\n\n    <!-- BOTTOM: Calculator -->\n    <div style=\"max-width: 560px; margin: 0 auto;\">\n\n<div id=\"protein-calc-app\" style=\"max-width:100%; padding:30px; border-radius: 16px; background:#fff; box-shadow: 0 8px 30px rgba(0,0,0,0.08); border: 1px solid #f0f0f0; box-sizing: border-box;\">\n\n\t\t<h2 style=\"text-align:center;text-transform:uppercase;letter-spacing:2px;margin-bottom:20px;border-bottom:4px solid #5D1325;font-size:20px;font-weight:800;\">\n\t\t\t200+ FCS Protein System\n\t\t<\/h2>\n\n\t\t<label style=\"display:block;font-size:13px;font-weight:bold;color:#575760;margin-bottom:6px;\">Weight (KG)<\/label>\n\t\t<input type=\"number\" id=\"calc-weight\" value=\"60\"\n\t\t\tstyle=\"width:100%;padding:12px;margin-bottom:18px;border:1px solid #e2e8f0; border-radius: 8px; background: #F7F8F9; font-size:16px;\">\n\n\t\t<label style=\"display:block;font-size:13px;font-weight:bold;color:#575760;margin-bottom:6px;\">Body Fat % (Optional)<\/label>\n\t\t<input type=\"number\" id=\"calc-bf\" value=\"\" placeholder=\"e.g. 15 (Leave blank if unknown)\"\n\t\t\tstyle=\"width:100%;padding:12px;margin-bottom:18px;border:1px solid #e2e8f0; border-radius: 8px; background: #F7F8F9; font-size:16px;\">\n\n\t\t<label style=\"display:block;font-size:13px;font-weight:bold;color:#575760;margin-bottom:6px;\">Gender<\/label>\n\t\t<select id=\"calc-gender\" style=\"width:100%;padding:12px;margin-bottom:18px;border:1px solid #e2e8f0; border-radius: 8px; background: #F7F8F9; font-size:16px;\">\n\t\t\t<option value=\"male\"  selected='selected'>Male<\/option>\n\t\t\t<option value=\"female\" >Female<\/option>\n\t\t<\/select>\n\n\t\t<label style=\"display:block;font-size:13px;font-weight:bold;color:#575760;margin-bottom:6px;\">Diet Type<\/label>\n\t\t<select id=\"calc-diet\" style=\"width:100%;padding:12px;margin-bottom:18px;border:1px solid #e2e8f0; border-radius: 8px; background: #F7F8F9; font-size:16px;\">\n\t\t\t<option value=\"omnivore\"  selected='selected'>Omnivore (Meat &amp; Plants)<\/option>\n\t\t\t<option value=\"vegetarian\" >Vegetarian (Lacto-Ovo)<\/option>\n\t\t\t<option value=\"vegan\" >Vegan (Plant-Based)<\/option>\n\t\t<\/select>\n\n\t\t<label style=\"display:block;font-size:13px;font-weight:bold;color:#575760;margin-bottom:6px;\">Training Goal &amp; Status<\/label>\n\t\t<select id=\"calc-goal\" style=\"width:100%;padding:12px;margin-bottom:24px;border:1px solid #e2e8f0; border-radius: 8px; background: #F7F8F9; font-size:16px;\">\n\t\t\t<option value=\"1.0\"  selected='selected'>General Health (Maintenance)<\/option>\n\t\t\t<option value=\"1.6\" >Hypertrophy \/ Weight Gain<\/option>\n\t\t\t<option value=\"1.8\" >200+ FCS Performance (Fighters)<\/option>\n\t\t\t<option value=\"2.4\" >Cutting \/ Fat Loss<\/option>\n\t\t<\/select>\n\n\t\t<button id=\"gs-calc-btn\" onclick=\"calculateProtein()\">\n\t\t\tCalculate &amp; Sync\n\t\t<\/button>\n\n\t\t<div id=\"result-box\" style=\"display:none;margin-top:25px;padding:20px;background:#F7F8F9;border-left:5px solid #5D1325;border-radius:0 12px 12px 0;\">\n\n\t\t\t<p style=\"font-size:12px;color:#575760;text-transform:uppercase;letter-spacing:1px;\">Daily Protein Target<\/p>\n\n\t\t\t<h2 style=\"margin:5px 0;font-size:26px;font-weight:800;\">\n\t\t\t\t<span id=\"total-grams\"><\/span>\n\t\t\t\t<span style=\"font-size:15px;color:#5D1325;\">PER DAY<\/span>\n\t\t\t<\/h2>\n\n\t\t\t<p id=\"factor-note\" style=\"font-weight:bold;font-size:15px;line-height:1.5;\"><\/p>\n\n\t\t\t<p style=\"font-size:15px;line-height:1.6;\">\n\t\t\t\tSplit into <strong><span id=\"meal-count\"><\/span><\/strong> meals,\n\t\t\t\t~<strong><span id=\"per-meal\"><\/span><\/strong> per meal\n\t\t\t<\/p>\n\n\t\t\t<p id=\"meal-guidance\" style=\"font-size:14px;color:#575760;line-height:1.6;\"><\/p>\n\n\t\t\t<div id=\"protein-sources\" style=\"margin-top:15px;font-size:14px;line-height:1.8;\"><\/div>\n\n\t\t\t<div id=\"diet-note\" style=\"display:none;margin-top:12px;font-size:13px;color:#575760;background:#ffffff;padding:12px;border-radius:8px;line-height:1.7;\"><\/div>\n\n\t\t\t<div style=\"margin-top:12px;font-size:14px;color:#5D1325;line-height:1.6;\">\n\t\t\t\t<strong>Hydration Adjustment:<\/strong>\n\t\t\t\t<span id=\"hydration-note\"><\/span>\n\t\t\t<\/div>\n\n\t\t\t<div style=\"margin-top:20px;\">\n\t\t\t\t<div class=\"wp-block-button is-style-fill\">\n\t\t\t\t\t<a class=\"wp-block-button__link wp-element-button\"\n\t\t\t\t\t\thref=\"https:\/\/gooart.space\/en\/the-fighters-supplement-guide-fueling-performance\/\"\n\t\t\t\t\t\tstyle=\"text-decoration:none;background:#5D1325;border-radius:10px;\">\n\t\t\t\t\t\t<i class=\"ph-light ph-book-open\"><\/i> Learn How to Fuel Your Performance\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t\t\t\t<div id=\"sync-status\" style=\"margin-top:12px;color:green;font-size:14px;font-weight:bold;\"><\/div>\n\t\t\t\n\t\t<\/div>\n\t<\/div>\n\n    <\/div>\n<\/div>\n\n\t<script>\n\t\/\/ V2.2\uff1a\u7eaf\u5c55\u793a\u6e32\u67d3\uff08\u4e0d\u89e6\u53d1\u540c\u6b65\uff09\u2014\u2014\u4f9b\u70b9\u51fb Calculate & Sync \u548c\n\t\/\/ Daily Fuel \u53cd\u5411\u56de\u586b\u4e24\u6761\u8def\u5f84\u5171\u7528\uff0c\u907f\u514d\u540c\u6b65\u5faa\u73af\n\tfunction gsProteinRenderResult(w, f, g, d, bf) {\n\t\tlet effectiveWeight = w;\n\t\tlet effectiveFactor = f;\n\t\tlet isLBM = false;\n\t\tlet lbmInfo = \"\";\n\n\t\tif (!isNaN(bf) && bf > 0 && bf < 100) {\n\t\t\teffectiveWeight = w * (1 - (bf \/ 100));\n\t\t\tisLBM = true;\n\t\t\tlbmInfo = \"<div style='font-size:14px;color:#5D1325;margin-bottom:10px;'><strong>Lean Body Mass (LBM):<\/strong> \" + effectiveWeight.toFixed(1) + \" kg<\/div>\";\n\t\t\t\n\t\t\t\/\/ Advanced Algorithm: Map total body weight factors to Lean Body Mass multipliers\n\t\t\tif (f <= 1.0) effectiveFactor = 1.5;\n\t\t\telse if (f <= 1.6) effectiveFactor = 2.2;\n\t\t\telse if (f <= 1.8) effectiveFactor = 2.5;\n\t\t\telse effectiveFactor = 2.8;\n\t\t}\n\n\t\tconst total = (effectiveWeight * effectiveFactor).toFixed(1);\n\t\t\/\/ V2.4: LBM or Total weight meal distribution (ISSN standard)\n\t\tconst meals = Math.max(4, Math.ceil(total \/ (0.55 * effectiveWeight)));\n\t\tconst perMeal = (total \/ meals).toFixed(1);\n\t\tconst perMealMin = Math.round(0.4 * effectiveWeight);\n\t\tconst perMealMax = Math.round(0.55 * effectiveWeight);\n\n\t\tdocument.getElementById('total-grams').innerText = total + \"g\";\n\t\tdocument.getElementById('meal-count').innerText = meals;\n\t\tdocument.getElementById('per-meal').innerText = perMeal + \"g\";\n\t\t\/\/ V2.3\uff1a\u6bcf\u9910\u7a97\u53e3 + \u4eae\u6c28\u9178\u76ee\u6807\uff08NASM\/ISSN\uff09\n\t\tdocument.getElementById('meal-guidance').innerHTML = lbmInfo +\n\t\t\t\"Per-meal window: <strong>\" + perMealMin + \"\u2013\" + perMealMax + \"g<\/strong> (0.4\u20130.55 g\/kg) \u00b7 Leucine: <strong>1.7\u20133.5g<\/strong> per meal\";\n\n\t\tlet strategy = \"\";\n\t\tif(f <= 1.0) strategy = isLBM ? \"Maintenance \u2014 \" + effectiveFactor + \" g\/kg of LBM\" : \"Maintenance \u2014 general health baseline (ISSN: 1.4\u20132.0 g\/kg)\";\n\t\telse if(f <= 1.6) strategy = isLBM ? \"Hypertrophy \u2014 \" + effectiveFactor + \" g\/kg of LBM\" : \"Hypertrophy (ISSN: 1.6\u20132.2 g\/kg for muscle gain)\";\n\t\telse if(f <= 1.8) strategy = isLBM ? \"200+ FCS Performance \u2014 \" + effectiveFactor + \" g\/kg of LBM\" : \"200+ FCS Performance (within ISSN 1.4\u20132.0 g\/kg)\";\n\t\telse strategy = isLBM ? \"Cutting \u2014 \" + effectiveFactor + \" g\/kg of LBM (Max preservation)\" : \"Cutting (ISSN: 2.2\u20133.0 g\/kg to preserve lean mass)\";\n\n\t\tdocument.getElementById('factor-note').innerText = strategy;\n\n\t\tlet hydration = f >= 1.8\n\t\t\t? \"Increase water intake due to high protein load.\"\n\t\t\t: \"Maintain normal hydration.\";\n\n\t\tdocument.getElementById('hydration-note').innerText = hydration;\n\n\t\t\/\/ V2.0\uff1a\u6309\u996e\u98df\u7c7b\u578b\u8f93\u51fa\u86cb\u767d\u8d28\u6765\u6e90\u4e0e\u4e13\u5c5e\u5efa\u8bae\n\t\tconst dietSources = {\n\t\t\tomnivore: {\n\t\t\t\ttitle: \"Suggested Protein Sources:\",\n\t\t\t\titems: [\"Chicken Breast (~30g\/100g)\", \"Eggs (~6g each)\", \"Whey Protein (~24g\/scoop)\", \"Fish \/ Lean Meat\"]\n\t\t\t},\n\t\t\tvegetarian: {\n\t\t\t\ttitle: \"Vegetarian Protein Sources:\",\n\t\t\t\titems: [\"Eggs (~6g each)\", \"Greek Yogurt (~10g\/100g)\", \"Paneer \/ Cottage Cheese (~18g\/100g)\", \"Whey Protein (~24g\/scoop)\", \"Tofu (~8g\/100g)\", \"Lentils & Beans (~9g\/100g cooked)\"]\n\t\t\t},\n\t\t\tvegan: {\n\t\t\t\ttitle: \"Plant-Based Protein Sources:\",\n\t\t\t\titems: [\"Tofu (~8g\/100g)\", \"Tempeh (~19g\/100g)\", \"Seitan (~25g\/100g)\", \"Lentils & Chickpeas (~9g\/100g cooked)\", \"Soy \/ Pea Protein (~24g\/scoop)\", \"Quinoa (~4g\/100g cooked)\"]\n\t\t\t}\n\t\t};\n\t\tconst dietNotes = {\n\t\t\tomnivore: \"Recovery Tip: 30\u201340g of casein protein 30\u201360 min before sleep supports overnight muscle protein synthesis.\",\n\t\t\tvegetarian: \"Vegetarian Tip: Combine dairy\/eggs with legumes to cover the full amino acid profile. Whey remains the most efficient post-training option, and 30\u201340g of casein before sleep supports overnight recovery.\",\n\t\t\tvegan: \"Vegan Tip: Plant protein digests less efficiently (lower DIAAS). Aim for the top of your range (~+10%) and prioritize soy, tempeh & seitan for leucine (1.7\u20133.5g per meal). Before sleep, a 30\u201340g soy protein shake is the closest plant-based alternative to casein.\"\n\t\t};\n\n\t\tconst src = dietSources[d] || dietSources.omnivore;\n\t\tdocument.getElementById('protein-sources').innerHTML = \"<strong>\" + src.title + \"<\/strong><br>\" + src.items.join(\"<br>\");\n\n\t\tconst noteBox = document.getElementById('diet-note');\n\t\tif (dietNotes[d]) {\n\t\t\tnoteBox.innerText = dietNotes[d];\n\t\t\tnoteBox.style.display = 'block';\n\t\t} else {\n\t\t\tnoteBox.style.display = 'none';\n\t\t}\n\n\t\tdocument.getElementById('result-box').style.display = 'block';\n\t}\n\n\t\/\/ V2.2\uff1a\u53cd\u5411\u540c\u6b65\u5165\u53e3\u2014\u2014Daily Fuel \u70b9 Update Goal \u540e\u7531 Hydration V6.5 \u8c03\u7528\uff0c\n\t\/\/ \u56de\u586b\u8f93\u5165\u6846\u5e76\uff08\u82e5\u7ed3\u679c\u5361\u7247\u5df2\u5c55\u5f00\uff09\u6309\u65b0\u6863\u6848\u91cd\u7b97\u5c55\u793a\uff0c\u4e0d\u56de\u5199\u670d\u52a1\u5668\n\twindow.gsProteinApplyProfile = function(p) {\n\t\tif (!p) return;\n\t\tconst wEl = document.getElementById('calc-weight');\n\t\tconst gEl = document.getElementById('calc-gender');\n\t\tconst fEl = document.getElementById('calc-goal');\n\t\tconst bfEl = document.getElementById('calc-bf');\n\t\tif (wEl && p.weight) wEl.value = p.weight;\n\t\tif (gEl && p.gender) gEl.value = p.gender;\n\t\tif (fEl && p.factor) fEl.value = Number(p.factor).toFixed(1);\n\n\t\tconst box = document.getElementById('result-box');\n\t\tif (box && box.style.display === 'block' && wEl && fEl && gEl) {\n\t\t\tgsProteinRenderResult(\n\t\t\t\tparseFloat(wEl.value),\n\t\t\t\tparseFloat(fEl.value),\n\t\t\t\tgEl.value,\n\t\t\t\tdocument.getElementById('calc-diet').value,\n\t\t\t\tbfEl ? parseFloat(bfEl.value) : NaN\n\t\t\t);\n\t\t}\n\t};\n\n\tfunction calculateProtein() {\n\t\tconst w = parseFloat(document.getElementById('calc-weight').value);\n\t\tconst f = parseFloat(document.getElementById('calc-goal').value);\n\t\tconst g = document.getElementById('calc-gender').value;\n\t\tconst d = document.getElementById('calc-diet').value;\n\t\tconst bf = parseFloat(document.getElementById('calc-bf').value);\n\n\t\tif (!w || w <= 0) return alert(\"Invalid weight\");\n\n\t\tgsProteinRenderResult(w, f, g, d, bf);\n\n\t\t\t\tconst statusEl = document.getElementById('sync-status');\n\t\tstatusEl.style.color = \"green\";\n\t\tstatusEl.innerText = \"Syncing...\";\n\n\t\tconst ajaxUrl = 'https:\/\/gooart.space\/wp-admin\/admin-ajax.php';\n\n\t\t\/\/ V2.0 \u4fee\u590d\uff1a\u9875\u9762\u7f13\u5b58\u4f1a\u8ba9\u5185\u5d4c Nonce \u8fc7\u671f\/\u8de8\u4f1a\u8bdd\u5931\u6548\uff08\u6821\u9a8c\u5931\u8d25\u8fd4\u56de -1\uff09\uff0c\n\t\t\/\/ \u6539\u4e3a\u540c\u6b65\u524d\u5148\u5b9e\u65f6\u83b7\u53d6\u65b0\u9c9c Nonce \u518d\u63d0\u4ea4\uff08admin-ajax \u54cd\u5e94\u4e0d\u4f1a\u88ab\u7f13\u5b58\uff09\n\t\tfetch(ajaxUrl + '?action=gs_protein_fresh_nonce', { credentials: 'same-origin' })\n\t\t.then(res => res.json())\n\t\t.then(n => {\n\t\t\tif (!n || !n.success) throw new Error('nonce_failed');\n\n\t\t\tconst data = new FormData();\n\t\t\tdata.append('action', 'gs_sync_protein_calc_data');\n\t\t\tdata.append('security', n.data.nonce);\n\t\t\tdata.append('weight', w);\n\t\t\tdata.append('gender', g);\n\t\t\tdata.append('factor', f);\n\t\t\tdata.append('diet', d);\n\t\t\tdata.append('body_fat', isNaN(bf) ? '' : bf);\n\n\t\t\treturn fetch(ajaxUrl, { method: 'POST', body: data, credentials: 'same-origin' });\n\t\t})\n\t\t.then(res => res.json())\n\t\t.then(r => {\n\t\t\tif (r && r.success) {\n\t\t\t\tstatusEl.innerText = \"\u2713 Synced to your 200+ FCS Profile\";\n\t\t\t\t\/\/ V2.1\uff1a\u540c\u6b65\u6210\u529f\u540e\u5373\u65f6\u5237\u65b0 Daily Fuel \u4fa7\u680f\uff08Hydration V6.4 \u4f1a\u56de\u586b\u8bbe\u7f6e\u9762\u677f\uff09\n\t\t\t\tif (typeof updateWater === 'function') { try { updateWater('refresh'); } catch (e) {} }\n\t\t\t} else {\n\t\t\t\tstatusEl.innerText = \"Sync failed. Please log in again and retry.\";\n\t\t\t\tstatusEl.style.color = \"red\";\n\t\t\t}\n\t\t})\n\t\t.catch(error => {\n\t\t\tstatusEl.innerText = \"Error syncing data.\";\n\t\t\tstatusEl.style.color = \"red\";\n\t\t});\n\t\t\t}\n\t<\/script>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-much-protein\">How Much Protein Do I Need a Day?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Most people asking how much protein do I need a day get one of two useless answers: a flat number that ignores body size, or a bodybuilding figure that assumes everyone is bulking. The honest answer is a range tied to body weight and training goal. The <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\" target=\"_blank\" rel=\"noopener\">International Society of Sports Nutrition<\/a> position stand puts it roughly here:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>General health and maintenance:<\/strong> 1.4\u20132.0 g per kg of body weight<\/li>\n\n\n\n<li><strong>Building muscle:<\/strong> 1.6\u20132.2 g per kg<\/li>\n\n\n\n<li><strong>Cutting while preserving lean mass:<\/strong> 2.2\u20133.0 g per kg<\/li>\n<\/ul>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"gs-chart\">\n<svg viewBox=\"0 0 700 300\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" role=\"img\" aria-labelledby=\"gsRangeTitle gsRangeDesc\">\n<title id=\"gsRangeTitle\">Daily protein ranges by training goal<\/title>\n<desc id=\"gsRangeDesc\">Maintenance 1.4 to 2.0 grams per kilogram, muscle gain 1.6 to 2.2, cutting 2.2 to 3.0.<\/desc>\n<line x1=\"321.4\" y1=\"40\" x2=\"321.4\" y2=\"236\" stroke=\"#E3E3E8\" stroke-width=\"1\"\/>\n<line x1=\"452.9\" y1=\"40\" x2=\"452.9\" y2=\"236\" stroke=\"#E3E3E8\" stroke-width=\"1\"\/>\n<line x1=\"584.3\" y1=\"40\" x2=\"584.3\" y2=\"236\" stroke=\"#E3E3E8\" stroke-width=\"1\"\/>\n<rect x=\"374.0\" y=\"50\" width=\"78.9\" height=\"36\" rx=\"6\" fill=\"#8A1D37\"\/>\n<rect x=\"400.3\" y=\"115\" width=\"78.9\" height=\"36\" rx=\"6\" fill=\"#5D1325\"\/>\n<rect x=\"479.1\" y=\"180\" width=\"105.1\" height=\"36\" rx=\"6\" fill=\"#3A0B17\"\/>\n<text x=\"175\" y=\"74\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"15\" font-weight=\"700\" fill=\"#222222\">Maintenance<\/text>\n<text x=\"175\" y=\"139\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"15\" font-weight=\"700\" fill=\"#222222\">Muscle gain<\/text>\n<text x=\"175\" y=\"204\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"15\" font-weight=\"700\" fill=\"#222222\">Cutting<\/text>\n<text x=\"462.9\" y=\"74\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#575760\">1.4\u20132.0<\/text>\n<text x=\"489.2\" y=\"139\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#575760\">1.6\u20132.2<\/text>\n<text x=\"594.2\" y=\"204\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#575760\">2.2\u20133.0<\/text>\n<line x1=\"190\" y1=\"240\" x2=\"650\" y2=\"240\" stroke=\"#B2B2BE\" stroke-width=\"1.5\"\/>\n<text x=\"190\" y=\"262\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" fill=\"#575760\">0<\/text>\n<text x=\"321.4\" y=\"262\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" fill=\"#575760\">1<\/text>\n<text x=\"452.9\" y=\"262\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" fill=\"#575760\">2<\/text>\n<text x=\"584.3\" y=\"262\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" fill=\"#575760\">3<\/text>\n<text x=\"420\" y=\"288\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" font-weight=\"600\" fill=\"#575760\">grams of protein per kg of body weight<\/text>\n<\/svg>\n<p class=\"gs-chart-cap\">The three ISSN brackets the calculator works from. Cutting sits highest, not lowest.<\/p>\n<\/div>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">That is why this <strong>protein calculator<\/strong> asks for your goal rather than handing you one number. A 70 kg person maintaining general health and a 70 kg fighter in camp are not eating the same amount, and treating them the same is how people either under-recover or waste money on protein they cannot use.<\/p>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-it-works\">How This Protein Intake Calculator Works<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Built for martial artists, fighters, and anyone training seriously. Three things separate it from a basic <strong>protein intake calculator<\/strong>:<\/p>\n\n\n\n<div class=\"gs-info-grid\">\n\t<div class=\"gs-info-card\">\n\t\t<h3>Lean Body Mass algorithm<\/h3>\n\t\t<p>Most calculators use total body weight, which overestimates protein needs for anyone carrying higher body fat. Enter your body fat percentage and this tool strips adipose tissue out of the equation to work from your true lean mass, then applies a higher multiplier (up to 2.8 g per kg of LBM when cutting) to protect muscle.<\/p>\n\t<\/div>\n\t<div class=\"gs-info-card\">\n\t\t<h3>Protein timing and leucine<\/h3>\n\t\t<p>Daily total is only half of it. The calculator splits your target across meals and shows the per-meal window (0.4\u20130.55 g\/kg) plus the 1.7\u20133.5 g leucine threshold that triggers muscle protein synthesis. Hitting the total but stacking it into one meal leaves results on the table.<\/p>\n\t<\/div>\n\t<div class=\"gs-info-card\">\n\t\t<h3>Diet type adjustments<\/h3>\n\t\t<p>Plant proteins digest less efficiently and often lack a complete amino acid profile (lower DIAAS). Selecting omnivore, vegetarian, or vegan changes both the suggested food sources and the recovery guidance \u2014 for example prioritising soy, tempeh, and seitan to reach leucine targets on a plant-based diet.<\/p>\n\t<\/div>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"gs-chart\">\n<svg viewBox=\"0 0 700 420\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" role=\"img\" aria-labelledby=\"gsSrcTitle gsSrcDesc\">\n<title id=\"gsSrcTitle\">Protein per 100 grams by food source<\/title>\n<desc id=\"gsSrcDesc\">Chicken breast 30 grams, seitan 25, tempeh 19, paneer 18, Greek yogurt 10, lentils 9, tofu 8, quinoa 4.<\/desc>\n<line x1=\"350.6\" y1=\"30\" x2=\"350.6\" y2=\"376\" stroke=\"#E3E3E8\" stroke-width=\"1\"\/>\n<line x1=\"491.3\" y1=\"30\" x2=\"491.3\" y2=\"376\" stroke=\"#E3E3E8\" stroke-width=\"1\"\/>\n<line x1=\"631.9\" y1=\"30\" x2=\"631.9\" y2=\"376\" stroke=\"#E3E3E8\" stroke-width=\"1\"\/>\n<rect x=\"210\" y=\"40\" width=\"421.9\" height=\"28\" rx=\"5\" fill=\"#5D1325\"\/>\n<rect x=\"210\" y=\"82\" width=\"351.6\" height=\"28\" rx=\"5\" fill=\"#8A1D37\"\/>\n<rect x=\"210\" y=\"124\" width=\"267.2\" height=\"28\" rx=\"5\" fill=\"#8A1D37\"\/>\n<rect x=\"210\" y=\"166\" width=\"253.1\" height=\"28\" rx=\"5\" fill=\"#5D1325\"\/>\n<rect x=\"210\" y=\"208\" width=\"140.6\" height=\"28\" rx=\"5\" fill=\"#5D1325\"\/>\n<rect x=\"210\" y=\"250\" width=\"126.6\" height=\"28\" rx=\"5\" fill=\"#8A1D37\"\/>\n<rect x=\"210\" y=\"292\" width=\"112.5\" height=\"28\" rx=\"5\" fill=\"#8A1D37\"\/>\n<rect x=\"210\" y=\"334\" width=\"56.3\" height=\"28\" rx=\"5\" fill=\"#8A1D37\"\/>\n<text x=\"196\" y=\"59\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#222222\">Chicken breast<\/text>\n<text x=\"196\" y=\"101\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#222222\">Seitan<\/text>\n<text x=\"196\" y=\"143\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#222222\">Tempeh<\/text>\n<text x=\"196\" y=\"185\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#222222\">Paneer<\/text>\n<text x=\"196\" y=\"227\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#222222\">Greek yogurt<\/text>\n<text x=\"196\" y=\"269\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#222222\">Lentils, cooked<\/text>\n<text x=\"196\" y=\"311\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#222222\">Tofu<\/text>\n<text x=\"196\" y=\"353\" text-anchor=\"end\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"14\" font-weight=\"600\" fill=\"#222222\">Quinoa, cooked<\/text>\n<text x=\"641.9\" y=\"59\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"13\" font-weight=\"700\" fill=\"#575760\">30<\/text>\n<text x=\"571.6\" y=\"101\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"13\" font-weight=\"700\" fill=\"#575760\">25<\/text>\n<text x=\"487.2\" y=\"143\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"13\" font-weight=\"700\" fill=\"#575760\">19<\/text>\n<text x=\"473.1\" y=\"185\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"13\" font-weight=\"700\" fill=\"#575760\">18<\/text>\n<text x=\"360.6\" y=\"227\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"13\" font-weight=\"700\" fill=\"#575760\">10<\/text>\n<text x=\"346.6\" y=\"269\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"13\" font-weight=\"700\" fill=\"#575760\">9<\/text>\n<text x=\"332.5\" y=\"311\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"13\" font-weight=\"700\" fill=\"#575760\">8<\/text>\n<text x=\"276.3\" y=\"353\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"13\" font-weight=\"700\" fill=\"#575760\">4<\/text>\n<line x1=\"210\" y1=\"376\" x2=\"660\" y2=\"376\" stroke=\"#B2B2BE\" stroke-width=\"1.5\"\/>\n<text x=\"210\" y=\"396\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" fill=\"#575760\">0<\/text>\n<text x=\"350.6\" y=\"396\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" fill=\"#575760\">10<\/text>\n<text x=\"491.3\" y=\"396\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" fill=\"#575760\">20<\/text>\n<text x=\"631.9\" y=\"396\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" fill=\"#575760\">30<\/text>\n<text x=\"435\" y=\"416\" text-anchor=\"middle\" font-family=\"Montserrat, system-ui, sans-serif\" font-size=\"12\" font-weight=\"600\" fill=\"#575760\">grams of protein per 100 g of food<\/text>\n<\/svg>\n<p class=\"gs-chart-cap\">Why diet type changes the plan: reaching the same daily total takes noticeably more volume on plant sources.<\/p>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/shot-5-wide-1.png\" alt=\"protein calculator results syncing to the 200+ FCS training profile\" class=\"wp-image-12466\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/shot-5-wide-1.png 1920w, https:\/\/gooart.space\/wp-content\/uploads\/shot-5-wide-1-768x432.png 768w, https:\/\/gooart.space\/wp-content\/uploads\/shot-5-wide-1-1536x864.png 1536w, https:\/\/gooart.space\/wp-content\/uploads\/shot-5-wide-1-18x10.png 18w, https:\/\/gooart.space\/wp-content\/uploads\/shot-5-wide-1-600x338.png 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><figcaption class=\"wp-element-caption\">Your target syncs to your 200+ FCS profile, alongside training and hydration.<\/figcaption><\/figure>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"muscle-vs-fat-loss\">Building Muscle vs Losing Fat<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How much protein do I need to build muscle?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Around 1.6\u20132.2 g per kg of body weight. Past roughly 2.2 the returns flatten out hard \u2014 more protein does not become more muscle. At that point training stimulus and sleep are the limiting factors, not intake, and the extra grams are just expensive calories.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Using the protein calculator for weight loss<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The counter-intuitive part: protein goes <em>up<\/em>, not down, when you are cutting. Anyone using a <strong>protein calculator for weight loss<\/strong> and picking a low number is doing the opposite of what the evidence supports.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a calorie deficit your body will pull amino acids from wherever it can find them, and muscle is an available source. Higher protein intake plus resistance training is what tells it to spare that tissue and take the energy from fat instead. That is the entire reason the cutting bracket sits at 2.2\u20133.0 g\/kg while maintenance sits near 1.4\u20132.0.<\/p>\n\n\n\n<div class=\"gs-note\"><p><strong>Protein is not a substitute for training.<\/strong> Hitting your number every day with no progressive overload produces very little. The calculator supports the training \u2014 it does not replace it. Pair it with our <a href=\"https:\/\/gooart.space\/en\/water-intake-calculator\/\">water intake calculator<\/a>, since higher protein loads increase your hydration requirement.<\/p><\/div>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"faq\">Protein Calculator FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Should I use total body weight or lean body mass?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you know your body fat percentage reasonably accurately, lean body mass gives a better figure \u2014 especially at higher body fat levels, where total-weight formulas can overshoot significantly. If you are guessing at your body fat, leave the field blank and use total weight. A confident wrong number is worse than no number.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Do I need to hit the exact number every day?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No. Weekly consistency matters far more than daily precision. Landing within roughly 10% of your target most days is the practical goal \u2014 chasing an exact gram count tends to make people give up entirely.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why does it split my target into several meals?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Muscle protein synthesis responds to each feeding rather than to the daily total alone. Spreading intake across four or more meals, each clearing the leucine threshold, keeps that response switched on through the day instead of spiking once.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Can I reach these numbers on a vegan diet?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yes, with more planning. Plant proteins score lower on digestibility, so aim toward the top of your range and lean on soy, tempeh, and seitan, which carry the most leucine per serving. Select Vegan in the calculator and it adjusts the guidance for you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Is a high protein intake safe?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">For healthy adults, intakes in these ranges are well tolerated in the research. Water needs rise with protein intake, which is why the tool flags hydration on the higher brackets. If you have kidney disease, are pregnant, or manage any medical condition, treat these figures as a starting point for a conversation with a doctor or registered dietitian rather than a target to adopt on your own.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"gs-cta-final\">\n\t<a class=\"gs-cta-btn\" href=\"https:\/\/gooart.space\/en\/the-fighters-supplement-guide-fueling-performance\/\">Read the Fighter&#8217;s Supplement Guide<small>What to eat, when, and what to skip<\/small><\/a>\n\t<div class=\"gs-cta-links\">\n\t\t<a href=\"https:\/\/gooart.space\/en\/water-intake-calculator\/\">Water intake calculator<\/a>\n\t\t<a href=\"https:\/\/gooart.space\/en\/my-training\/\">Free training library<\/a>\n\t<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>This free protein calculator works out your daily protein target from body weight, body fat, diet type and training goal \u2014 using International Society of Sports Nutrition ranges rather than one generic number for everyone. Enter your details below; the explanation of how the numbers are derived is underneath the tool. 200+ FCS Protein System &#8230; <a title=\"Pengira Protein\" class=\"read-more\" href=\"https:\/\/gooart.space\/ms\/protein-calculator\/\" aria-label=\"Read more about Protein Calculator\">Baca lagi<\/a><\/p>","protected":false},"author":1,"featured_media":12381,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-6073","page","type-page","status-publish","has-post-thumbnail"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/pages\/6073","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/comments?post=6073"}],"version-history":[{"count":16,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/pages\/6073\/revisions"}],"predecessor-version":[{"id":12540,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/pages\/6073\/revisions\/12540"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media\/12381"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}