Overweight: Use your goal lean mass or healthy body weight based on height, age, and frame. Example: If you weigh 120 kg but your goal is 85 kg lean, use 85 kg.

Underweight: Use your ideal weight for muscular build. For example, someone 55 kg at 180 cm might target 70 kg.

This calculator provides personalized recommendations. Consult with a healthcare professional or registered dietitian for specific nutrition advice.