Protein Intake Calculator
Optimize your muscle growth with precision macros
lbs
kg
Maintenance / Light Toning
Muscle Growth (Hypertrophy)
Aggressive Bulking / Pro Athlete
Fat Loss while Preserving Muscle
Sedentary (Office job)
Moderately Active (3-4 workouts/week)
Very Active (5+ heavy workouts/week)
Daily Total Protein:
0g
Per Meal (4 meals/day):
0g
Protein Calories:
0 kcal
*Calculation based on optimized nitrogen balance for muscle protein synthesis.
How Much Protein Do You Really Need for Muscle Growth?
Protein is the fundamental building block of muscle tissue. When you engage in resistance training, you create micro-tears in your muscle fibers. The process of repairing these tears—muscle protein synthesis (MPS)—requires a steady supply of amino acids. Our Protein Intake Calculator uses the latest sports science data to determine your optimal daily requirement.
The Golden Rule: While the RDA for the general population is only 0.8g per kg, athletes and those looking to build muscle require significantly more, typically ranging from 1.6g to 2.2g per kilogram of body weight.
Understanding the Variables
To get an accurate result, our calculator considers three primary factors:
- Body Weight: The more mass you carry (especially lean muscle mass), the higher your protein turnover.
- Training Intensity: Heavy lifting increases the demand for leucine, the primary trigger for muscle building.
- Dietary Phase: Interestingly, you need *more* protein when in a calorie deficit (cutting) to prevent the body from breaking down existing muscle for energy.
Practical Example of Calculation
Let's look at a realistic scenario for a 180 lb (81.6 kg) individual focused on hypertrophy:
- Weight: 180 lbs
- Goal Factor: 1.0g per pound (Muscle Growth)
- Daily Total: 180 grams of protein
- Distribution: 45g of protein across 4 meals.
Research suggests that distributing protein evenly across 3–5 meals is superior to consuming it all at once, as it keeps your body in an anabolic state throughout the day.
Best Sources of High-Quality Protein
Not all proteins are created equal. Focus on complete protein sources that contain all essential amino acids:
- Animal-Based: Chicken breast (31g/100g), Lean beef (26g/100g), Eggs (6g/large egg), Whey Isolate (25g/scoop).
- Plant-Based: Tempeh (19g/100g), Lentils (9g/100g cooked), Seitan (25g/100g).