Overview
Protein builds and preserves muscle, keeps you full and has the highest thermic effect of any macro. This calculator sets a daily target from your bodyweight, scaled by whether you're cutting, maintaining or bulking.
How it's calculated
Enter your bodyweight and goal. We multiply by 2.2 g/kg for a cut (to protect muscle in a deficit), 2.0 for maintenance and 1.8 for a bulk, then show the calories that come from protein and a per-meal target across four meals.
protein g/day = bodyweight × factor cut 2.2 · maintain 2.0 · bulk 1.8 g/kg
How to read your result
Spreading protein across 3–5 meals of 0.3–0.5 g/kg each maximises muscle protein synthesis. Hitting your daily total is what matters most — the per-meal figure is a practical way to get there.
Frequently asked questions
Is more protein always better?
Up to a point. Beyond ~2.2 g/kg there's little extra muscle benefit for most people, though high protein can still help with fullness on a cut.
Why more protein when cutting?
In a calorie deficit, higher protein protects lean mass and curbs hunger, so 2.2 g/kg is recommended versus 1.8 in a surplus.
Does timing matter?
Total daily intake matters most. That said, splitting protein fairly evenly across meals modestly improves muscle protein synthesis.
Sources & references
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of protein supplementation on resistance training–induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Medical disclaimer
This calculator is for general educational purposes only and is not medical advice. Estimates are based on population formulas and may not fit your individual situation. Consult a qualified healthcare or fitness professional before making health, nutrition or training decisions.