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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.
Frequently Asked Questions
- How much protein do I need per day to build muscle?
- 0.7-1 gram per pound of bodyweight is the research-backed range. A 180 lb guy should aim for 130-180g of protein daily. More than that hasn't been shown to help, despite what supplement companies claim.
- Do I need more protein on workout days?
- Total daily protein matters more than timing. Whether you eat it all in one meal or spread across six, just hit your daily target. That said, getting 20-40g within a couple hours of training is a reasonable habit.
- Can I get enough protein without supplements?
- Absolutely. Chicken breast, eggs, Greek yogurt, ground beef, and fish can easily hit 150g+ per day. Protein shakes are convenient, not required. Whole food should be your primary source -- supplements fill gaps.
- Does protein intake matter if I'm trying to lose fat?
- It matters even more during a cut. Higher protein intake (closer to 1g per pound) helps preserve muscle mass while you're in a calorie deficit. Drop your protein and you'll lose muscle along with the fat.