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Protein calculator — your daily protein intake.
This protein calculator gives your daily protein in grams as an evidence-based range of 1.6 to 2.2 grams per kilogram of body weight — the band shown to maximise muscle in research — with a recommended midpoint and a per-meal split. Enter your weight and goal below; it updates instantly, no signup.
The protein evidence, explained.
No black box. The range comes straight from the muscle-protein research, not a round number.
1.6 – 2.2 g per kg The band that maximises muscle with training. A meta-analysis of 49 studies found gains plateau near 1.6 g/kg.
cut → top · bulk → mid Aim higher on a cut (toward 2.2 g/kg) to protect muscle in a deficit; the midpoint is plenty otherwise.
~20 – 40 g × 4–6 meals Spread it across the day, but hitting your daily total matters far more than exact timing.
Eating beyond about 2.2 g/kg does not add more muscle, so there is no need to chase huge numbers. On an aggressive cut, pushing toward 2.4 g/kg can help spare muscle — set the rest of your day with the macro calculator.
Related nutrition calculators.
Build the rest of your plan around your protein — calories, full macro split, and a tracker to hit them.
Protein intake questions.
How much protein do I need per day to build muscle?
A meta-analysis of 49 studies found muscle gains increase up to about 1.6 grams of protein per kilogram of body weight per day, and most evidence supports a range of 1.6 to 2.2 g/kg paired with strength training. For an 80 kg lifter that is roughly 128 to 176 grams a day, with the recommended midpoint near 152 grams.
Is more than 2.2 g/kg of protein better?
For muscle building, no. Studies show that eating more than about 2.2 grams per kilogram does not add further muscle, so extra protein beyond that mostly just displaces other calories. The exception is an aggressive cut, where pushing toward 2.4 g/kg helps protect muscle in a deficit.
How much protein should I eat per meal?
Research points to roughly 20 to 40 grams per meal across four to six meals as a practical way to hit your daily total. Spreading protein fairly evenly through the day is a reasonable habit, but the evidence is clear that hitting your total daily protein matters far more than perfect per-meal timing.
Should I eat more protein when cutting or bulking?
Slightly more on a cut. It feels backwards, but protein protects muscle, and that matters most in a calorie deficit — so aim toward the top of the range, around 2.0 to 2.4 g/kg, when cutting. On a bulk, 1.6 to 2.0 g/kg is plenty since the surplus and training are already driving growth.
Can you eat too much protein?
For healthy people, intakes in the 1.6 to 2.2 g/kg range are well tolerated and safe long term. Very high intakes are not harmful for most but offer no extra muscle benefit and can crowd out the carbs that fuel training. If you have kidney disease, talk to your doctor before raising protein.
Save your protein goal. Hit it.
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