🥩
Daily Protein Calculator
Daily protein needs based on weight and training goals
Nutrition
kg
What This Calculator Measures
This calculator estimates your optimal daily protein intake based on your body weight and training goal. Protein is the most critical macronutrient for anyone involved in resistance training, playing a direct role in muscle protein synthesis, recovery, and body composition.
How It Works
The calculator applies evidence-based protein multipliers to your body weight:
| Goal | Protein per kg | Rationale |
|---|---|---|
| Cutting (fat loss) | 2.2 g/kg | Higher protein preserves muscle in a caloric deficit |
| Maintenance | 1.8 g/kg | Sufficient for muscle repair and general fitness |
| Bulking (muscle gain) | 2.0 g/kg | Supports new muscle tissue synthesis |
These values are based on meta-analyses of protein requirements for resistance-trained individuals. The cutting multiplier is intentionally the highest because maintaining lean mass during a deficit requires more protein to offset the catabolic environment.
Practical Guidelines
•Distribute protein evenly across 4-5 meals for optimal muscle protein synthesis.
•Each meal should contain at least 25-40 g of protein to maximally stimulate MPS.
•Prioritize complete protein sources: meat, fish, eggs, dairy, and whey.
•Plant-based athletes may need 10-15% more total protein due to lower digestibility and amino acid profiles.
Limitations
•These are general recommendations. Individual needs vary based on training volume, age, and body composition.
•Very lean individuals in a deep cut may benefit from even higher intakes (up to 2.5-3.0 g/kg).
•People with kidney disease should consult a physician before adopting high-protein diets.