Find your optimal daily protein target based on your body, training, and goals
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This calculator uses evidence-based protein recommendations that vary by your fitness goal, training experience, gender, and whether you do strength training. Cutting requires the highest protein to preserve muscle in a deficit, while maintenance and bulking have progressively lower requirements. For individuals with a BMI above 28, protein is calculated using an adjusted bodyweight to avoid overestimation.
Cutting (1.6–2.2 g/kg): The highest protein range. During a calorie deficit, your body
is more likely to break down muscle for energy. Higher protein signals your body to preserve lean tissue,
especially when combined with strength training.
Maintenance (1.2–1.8 g/kg): Moderate protein for general fitness and body recomposition.
Enough to support muscle maintenance and recovery without excess.
Bulking (1.4–2.0 g/kg): High protein to provide building blocks for new muscle tissue.
Combined with a calorie surplus and progressive training, this supports optimal muscle growth.
Total daily protein intake is the most important factor, but distribution across meals can optimize muscle protein synthesis (MPS). Research suggests that spreading protein across 3–5 meals with 20–40g per serving maximizes MPS throughout the day. Having protein within a few hours of training is beneficial but the "anabolic window" is much wider than previously thought - focus on total daily intake first.
The most common mistake is front-loading or back-loading all protein into one or two meals. This is less effective for muscle protein synthesis than spreading it evenly. Another error is relying too heavily on protein supplements - whole food sources provide additional nutrients and are more satiating. Finally, people often underestimate their protein intake because they don't count protein from non-obvious sources like bread, rice, and vegetables.
For most active people, 1.2–2.2 g per kg of bodyweight. The exact amount depends on your goal (cutting requires the most), training experience (advanced lifters benefit from more), gender, and whether you do strength training.
Total daily protein matters most, but distributing it across 3–5 meals (20–40g per meal) optimizes muscle protein synthesis. Having protein within a few hours of training is beneficial but not critical - the "anabolic window" is wider than old advice suggested.
For healthy individuals, high protein intake (up to 2.2 g/kg) is safe and well-tolerated. There is no evidence that high protein harms kidneys in people without pre-existing kidney disease. Excess protein beyond what your body can use for muscle is simply converted to energy.
For most people, actual bodyweight works well. For individuals with higher body fat (BMI above 28), this calculator automatically uses an adjusted bodyweight to avoid overestimating protein needs - since excess fat tissue doesn't require the same protein support as lean mass.