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Your Protein Plan
Enter your details to get personalized protein recommendations and meal distribution
Daily Protein Target
Based on your goal
Per Meal (4x)
0g
Total Calories
0
Per Kg
0g
Quick Protein Facts
Timing matters
Distribute 20-40g per meal throughout the day for optimal muscle protein synthesis and recovery.
Quality sources
Focus on complete proteins: lean meats, fish, eggs, dairy, and legumes for all essential amino acids.
Post-workout window
Consume protein within 2 hours after training to maximize recovery and muscle growth.
How the Protein Calculator Works
Understanding the science behind your protein recommendation
The Calculation Method
Our protein calculator uses evidence-based multipliers derived from sports nutrition research. Your body weight is the primary factor, modified by your training goal and activity level to provide personalized recommendations.
The formula accounts for lean body mass needs, protein synthesis rates, and recovery requirements. Different goals require different protein intakes: muscle building needs more for growth, fat loss needs more to preserve muscle during a deficit.
Goal-Based Multipliers:
- • General Health: 0.8-1.2g per kg (maintenance baseline)
- • Muscle Building: 1.6-2.2g per kg (supports growth)
- • Fat Loss: 2.0-2.6g per kg (preserves muscle in deficit)
- • Endurance: 1.2-1.6g per kg (recovery focused)
Why These Numbers Matter
Protein isn't just for bodybuilders. It's essential for every cell in your body: muscle repair, enzyme production, hormone creation, and immune function all depend on adequate protein intake.
Too little protein and you'll lose muscle mass, feel weaker, and recover slower from workouts. The right amount supports your goals while maintaining health. More isn't always better - excess protein doesn't build extra muscle and just gets converted to energy or fat.
What Happens at Each Level:
- • Below 0.8g/kg: Muscle loss, poor recovery
- • 0.8-1.2g/kg: Maintenance, general health
- • 1.6-2.2g/kg: Optimal for muscle growth
- • Above 3.0g/kg: No additional benefit, wasted money
When to Use This Calculator
Real-world scenarios where protein calculation is essential
Starting a Training Program
Before starting any structured workout plan, calculate your protein needs to ensure your diet supports your training. Nutrition and training must align for results.
Cutting or Bulking Phase
When changing body composition goals, recalculate protein. Fat loss requires higher protein to preserve muscle during a calorie deficit.
Plateau Breaking
If progress stalls for 4+ weeks, check your protein intake. Insufficient protein is a common hidden cause of training plateaus.
Common Use Case Scenarios
Perfect Times to Calculate:
- • Starting your first training program
- • Beginning a cut (fat loss phase)
- • Transitioning to lean bulk (muscle gain)
- • After significant weight changes (±5kg)
- • When meal prepping for the week
- • Recovering from injury or illness
Recalculate When:
- • Your body weight changes by 5kg or more
- • You switch training goals (cutting ↔ bulking)
- • Activity level changes significantly
- • Starting or stopping athletic training
- • Every 8-12 weeks as a checkpoint
- • When results plateau for a month
Complete Your Nutrition Plan
Use these tools to build a comprehensive diet strategy
Calculate your TDEE for total daily calories, then use the Macro Calculator to balance protein with carbs and fats for your specific goals.