Body Weight Enter your body weight in kilograms (kg)

Activity Level Select activity level Sedentary (little or no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (physical job or training twice a day)

Fitness Goal Select fitness goal Maintenance Muscle Gain Fat Loss Endurance

Training Intensity Select training intensity Low (light exercise, minimal sweating) Moderate (moderate exercise, noticeable sweating) High (intense exercise, heavy sweating)

Quick Examples:

Athlete Bodybuilder Recreational Gym-goer

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How BCAA Intake Is Calculated

Your BCAA intake represents the total grams of Branched-Chain Amino Acids needed daily to support muscle recovery. The calculation uses a standard multiplier method based on your body weight and exercise intensity.

First, we determine your specific activity band, ranging from maintenance (0.10 g/kg) to elite performance (0.20+ g/kg). This step is crucial because higher intensity training places more demand on muscle fibers. Next, we multiply your body weight by this factor to get the total daily grams. Finally, this total is split into Leucine, Isoleucine, and Valine using the scientifically backed 2:1:1 ratio.

This method ensures you get enough Leucine, the key driver of muscle protein synthesis, without unnecessary supplementation.

What Your BCAA Intake Means

This number tells you exactly how many grams of BCAAs to consume daily to match your training demands. It accounts for the specific physical stress you place on your muscles during workouts to ensure adequate repair and growth.

Maintenance and Endurance: If you are sedentary or focusing on endurance, aim for less than 0.10 g/kg. This provides basic support for muscle function without excess calories.

Muscle Gain: For muscle growth, target 0.15 – 0.20 g/kg. This higher dose helps repair tissue after heavy lifting sessions and stimulates muscle protein synthesis effectively.

Fat Loss: During a cutting phase, 0.10 – 0.15 g/kg helps preserve muscle while in a calorie deficit. This prevents your body from using muscle tissue for energy during restricted eating.

This calculator is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider or a registered dietitian before starting any new supplement regimen.

Monitor your progress and adjust your intake if your training volume changes significantly.