Protein intake calculator
Protein is the most important nutrient for anyone who trains: it provides the building blocks that repair and build muscle. But there is no need to consume absurd amounts. This tool computes your daily need — in grams and per meal — based on your weight and goal.
Enter your body weight to estimate your target intake.
How to calculate your protein needs
Protein needs are calculated from body weight, not calories: you multiply your weight in kilos by a grams-per-kilo factor chosen for your goal. Research places that factor between 1.6 and 2.2 g/kg to build muscle, a little higher on a cut.
A concrete example: a 75 kg person building muscle targets about 75 × 1.6 to 75 × 2.2, i.e. 120 to 165 g of protein per day. This is the calculation the tool does for you, then converts into grams per meal.
The right amount for your goal
Research converges on a range of 1.6 to 2.2 g of protein per kilo of body weight to build muscle. On a cut, you go slightly higher (up to 2.4 g/kg) because a high intake helps preserve muscle when calories are low.
Beyond these values, the extra benefit is negligible: the body does not store protein indefinitely. It is better to spread a solid intake across the day than to pile it into one meal.
Spreading your intake well
To maximize muscle building, spread your protein over 3 to 5 servings a few hours apart, with 20 to 40 g per serving. This maintains a steady flow of amino acids available to the muscle.
Best sources: meat, fish, eggs, dairy, legumes, and as a supplement, whey or plant proteins. Vary your sources to cover all essential amino acids.
Frequently asked questions
How much protein per day?expand_more
For most trainees, between 1.6 and 2.2 g per kilo of body weight — about 120 to 165 g per day for a 75 kg person. Go toward the top of the range on a cut to better preserve muscle; maintenance needs a little less.
How do you calculate your protein needs?expand_more
Multiply your body weight (in kg) by the factor for your goal: 1.4-1.8 g/kg for maintenance, 1.6-2.2 g/kg to build muscle, 1.8-2.4 g/kg on a cut. The tool above does this and also gives you a per-meal target.
Are the needs different for a woman?expand_more
No: the need is calculated from body weight, with the same grams per kilo for women and men. At equal weight the target is identical; it varies mainly with weight and goal, not sex.
Is too much protein dangerous?expand_more
For someone with healthy kidneys, a high intake is not dangerous — old fears about the kidneys only concern pre-existing conditions. That said, excess is mainly pointless: those calories would be better used elsewhere.
Do I need whey powder?expand_more
No, it is just a convenient supplement, not a requirement. If you hit your target through food, powder adds nothing. It mainly helps when eating enough whole-food protein is difficult.
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