Nutrition

Protein Intake Calculator

Protein intake is one of the highest impact nutrition levers for muscle retention, recovery, and satiety during fat loss.

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Your Protein Target

Instant

Your selected goal suggests about 172 g of protein per day.

Minimum Protein

62 g

General baseline

Optimal Protein

172 g

Muscle Gain Range

125 g - 172 g

Minimum62 g

Active125 g

Muscle Gain172 g

Spread protein across meals and pair it with progressive lifting for the best muscle retention or gain signal.

Lifters in a growth phase often do well around 1.6 to 2.2 grams per kilogram of body weight, paired with progressive overload.

Higher protein can help preserve lean mass and improve fullness while calories are lower.

How much protein do I need per day?

Sedentary adults often use 0.8 g/kg as a minimum. Active lifters commonly use 1.6 to 2.2 g/kg depending on goals.

Is more protein always better?

Very high protein is not automatically better. Once needs are met, prioritize total calories, fiber, sleep, and progressive training.

Should protein be spread across meals?

Spreading protein across 3 to 5 meals can make it easier to hit targets and support muscle protein synthesis.