Protein Calculator
Find your personalized daily protein target using your weight, activity level, and goal. Perfect for athletes, lifters, or anyone dialling in recovery and body recomposition.
Your Daily Protein Plan
Why Protein Targets Matter
Protein is the raw material for repairing muscles, supporting hormones, strengthening bones, and keeping you satiated. Hitting an appropriate range prevents under-fuelling and keeps recovery on pace with your training.
Maintain
0.8 – 1.2 g per kg keeps lean tissue steady and supports daily movement.
Build Muscle
1.6 – 2.2 g per kg fuels hypertrophy, especially during progressive overload blocks.
Cut / Recomp
1.4 – 1.8 g per kg preserves muscle while calories drop for fat loss phases.
How We Calculate
- Convert weight to kilograms if needed (1 lb = 0.453592 kg).
- Apply goal-based multipliers grounded in sports nutrition research.
- Adjust for activity level to account for training stress and recovery demand.
- Return daily totals plus an easy per-meal split.
Make Hitting Protein Easy
Plan Your Day
Distribute your target across breakfast, lunch, dinner, and optional snacks. Consistency keeps muscle protein synthesis humming throughout the day.
Mix Sources
Lean meats, eggs, fish, Greek yogurt, tofu, tempeh, legumes, and protein powders all count. Combine complete and incomplete proteins for a balanced amino acid profile.
Track Progress
Log meals for a few days each month. If strength or energy dips, revisit your target and training plan.
Frequently Asked Questions
Not necessarily. Once your body hits the range it needs, extra protein is just calories. Use carbs and fats to power training and hormones.
Yes—combine legumes, soy, seitan, quinoa, and plant protein powders. Focus on variety to cover essential amino acids.
Recovery days are when rebuilding happens, so keep protein similar to training days unless a coach advises otherwise.