Protein Calculator

What protein does

Protein is the macronutrient that supplies amino acids — the raw material for muscle, enzymes, hormones, hair, and immune cells.

It is also the most satiating macronutrient and the one most associated with preserving lean mass during a fat-loss phase.

How the calculation works

The calculator multiplies body weight (kg) by a coefficient based on your goal, with a small recommended range.

• Fat loss: ~2.0 g/kg/day (range 1.8–2.4 g/kg/day)
• Maintenance: ~1.4 g/kg/day (range 1.2–1.6 g/kg/day)
• Muscle gain: ~1.8 g/kg/day (range 1.6–2.2 g/kg/day)

How to read your result

Use the central value as a daily target and the range as room to adapt to hunger and training load.

Distribute the total across 3–5 meals of 25–50 g — each meal triggers muscle protein synthesis.

Benefits of hitting your protein target

• Preserves muscle during fat loss
• Supports strength and hypertrophy with training
• Improves fullness and reduces snacking
• Stabilizes blood sugar across the day
• Speeds recovery between workouts

Common mistakes

• Cramming all protein into dinner — synthesis works best with several meals
• Counting only meat and shakes; dairy, legumes, and grains add up too
• Going under 1.0 g/kg/day on a calorie deficit
• Treating high-protein bars as whole-food protein
• Ignoring fiber and total calories while chasing g/day

Practical recommendations

• Anchor each meal around a protein source first
• Use a scoop of whey, Greek yogurt, or cottage cheese as a snack
• Combine animal and plant sources for variety and fiber
• Spread intake across the day in 25–50 g doses
• Drink water — protein metabolism increases urea excretion

Frequently asked questions

Bottom line

For most trained adults, 1.4–2.2 g/kg/day of protein covers fat loss, maintenance, and muscle gain. Hit the target consistently across well-spaced meals and the rest of your diet has much less work to do.