Peter Attia Protein Calculator Made Easy with Healthy

ByMorgan Eye

Updated June 06, 2025

What is the “Peter Attia Protein Calculator”?

Peter Attia, MD, is well-known for his focus on longevity and metabolic health. When it comes to protein, he leans heavily on research-backed recommendations that support muscle preservation and optimal body composition, especially as we age. With this in mind, the peter attia protein calculator was born. Here’s how he tends to frame it:

• Use Lean Body Mass (LBM), Not Total Weight: Attia prefers calculating protein needs per pound (or kilogram) of lean body mass. That means subtracting body fat from total weight—a much more individualized approach.
• Aim for 1.6–2.2 grams of protein per kilogram of LBM per day, or roughly 0.7–1 gram per pound of LBM. Highly active people, or those in a calorie deficit, may benefit from the higher end of the range.
• Spread protein throughout the day: Instead of one high-protein dinner, aim for 3–4 balanced meals to support muscle protein synthesis.

This isn’t about building bodybuilder biceps. It’s about functional strength, better insulin sensitivity, and healthy aging.

If you’re thinking: “Sounds great, but how do I figure out my lean body mass and convert all this math into actual meals?” You’re not alone. That’s where a tool like Healthy becomes your secret weapon.

Can Healthy Help Me Calculate My Protein Like Peter Attia?

Absolutely—and it gets even better. Healthy makes it easy to estimate your lean body mass using your height, weight, age, and even body composition if you know it. From there, it recommends a personalized protein target that mirrors Attia’s methodology.

Here’s what Healthy can help you with:

• Instant Protein Calculator: Enter a few simple metrics and get a tailored protein goal based on lean mass, not just weight.
• Meal Planning with Real Foods: Healthy doesn’t just spit out numbers. It helps you build meals that meet your protein needs, using foods you actually like.
• Goal-Aware Adjustments: Whether you’re in a fat-loss phase or trying to build muscle, Healthy adapts your targets accordingly.
• Chat-Based Support: Confused about how to hit 140 grams of protein a day? Just ask. The AI can walk you through swaps, snack ideas, or how to tweak your breakfast.

It’s not just a calculator. It’s a co-pilot.

And since the app continuously updates based on your inputs, it grows smarter the more you use it. Say goodbye to confusing macros and calorie spreadsheets.

How Much Protein Do You Need?

If you’re intrigued by the peter attia protein calculator, the next step is understanding your own lean body mass.

Here’s a (very) rough guide:

• If you know your body fat percentage, subtract that from your total weight to get lean body mass.
• Multiply your lean mass (in lbs) by 0.7 to 1.0 to get your protein range in grams.

Example: A 160-lb person at 20% body fat has 128 lbs of lean mass.

• 128 lbs x 0.8 = ~102 grams of protein/day

If you don’t want to do the math, Healthy will do it for you—and even adjust if you get a DEXA scan or update your fitness routine.

Pro tip:

Older adults and anyone recovering from illness or injury may benefit from staying on the higher end of the range. The body becomes less efficient at using protein as we age, so every gram counts more.

Loving Attia’s approach so far? We are too. Thats why we have written multiple articles on his approach! Check out our other article Could Peter Attia’s Diet Work for You? for a more holistic approach to healthy eating.

A Final Thought

The “Peter Attia protein calculator” is less about an actual online tool and more about a thoughtful framework: prioritize protein based on what your body needs, not just your weight.

Healthy takes this to the next level by helping you estimate your needs, plan meals, and course-correct as you go. Whether you’re eating for energy, strength, or longevity, getting protein right is foundational. And with Healthy in your corner? You don’t have to go it alone.