Protein Calculator
Optimize your nutrition for muscle growth and fat loss
Kilograms (kg)
Pounds (lbs)
Sedentary (Office job, little exercise)
Lightly Active (Light exercise 1-3 days/week)
Moderately Active (Moderate exercise 3-5 days/week)
Very Active (Hard exercise 6-7 days/week)
Athlete (Professional training, high intensity)
Maintain Current Weight
Build Muscle / Bulking
Lose Fat / Cutting
Recommended Daily Intake
0g
Protein Calories
0 kcal
Per Meal (4 meals)
0g
Why Protein Intake Matters
Protein is the fundamental building block of human tissue. Whether you are an elite athlete or a sedentary individual, protein is essential for muscle repair, enzyme production, and hormone regulation. This protein calculator uses evidence-based multipliers to determine the optimal grams of protein you need based on your body weight and lifestyle.
Understanding Your Results
Our calculation logic follows the guidelines established by the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM):
- Maintenance: Aim for 1.2g to 1.5g per kg of body weight to maintain muscle mass and general health.
- Fat Loss (Cutting): Higher protein (1.8g to 2.2g per kg) is vital during a calorie deficit to prevent muscle wasting and increase satiety.
- Muscle Gain (Bulking): To maximize muscle protein synthesis, a range of 1.6g to 2.2g per kg is recommended alongside resistance training.
Calculation Example
If you weigh 176 lbs (80 kg) and your goal is to build muscle with a moderate activity level:
- Weight: 80 kg
- Multiplier for Muscle Gain: 2.0g per kg
- Total: 80 x 2.0 = 160 grams of protein per day.
- Calories: 160g x 4 kcal/gram = 640 calories from protein.
High Protein Food Sources
| Food Item | Protein (per 100g) |
|---|---|
| Chicken Breast | 31g |
| Lean Beef | 26g |
| Lentils (Cooked) | 9g |
| Greek Yogurt | 10g |
| Eggs (Large) | 13g (total) |