These are general ranges from population research, not individual prescriptions. People with kidney conditions should talk to a doctor before significantly increasing protein intake.
How it works
Enter your body weight in kg or lb.
Pick your goal. Each goal maps to a research-backed g/kg range — higher for muscle building or weight loss, lower for general health or endurance training.
We calculate grams per day and split it across 4 meals as a starting point for spacing your intake through the day.
Protein needs vary by individual. These ranges reflect general research findings, not a personalized prescription.
Frequently asked questions
It depends on your goal. The RDA minimum is 0.8g per kg of body weight, but research generally supports higher intakes — around 1.2-1.6g/kg for general fitness, 1.6-2.2g/kg for muscle building, and up to 2.4g/kg during a weight-loss phase.
No. Research shows diminishing returns for muscle protein synthesis above roughly 1.6-2.2g/kg for most people, even with intense training. Very high intakes beyond that mostly just add calories.
During a calorie deficit, higher protein intake helps preserve lean muscle mass that might otherwise be lost alongside fat, and tends to be more satiating, which can help with adherence.
For most people, current body weight is the standard basis. If you carry significant excess body fat, some approaches use lean body mass instead, since fat tissue needs relatively little protein to maintain.
No — what matters most is your average intake over days and weeks, not perfect precision every single day.