Protein calculator: how much protein per day
How many grams of protein a day you need to build muscle, lose fat or tone up.
Training and meal plan based on your numbers, ready in 2 minutes.
Why protein matters
Protein is the building material of muscle. With resistance training and enough protein your muscles grow; when losing weight it helps you keep muscle and keeps you full longer.
How much is enough
Research shows that people who train benefit from 1.6 to 2.2 g of protein per kilogram of body weight. When losing fat we use the upper end because the body loses muscle more easily in a deficit. With higher body fat we calculate from an estimated target weight, not your current weight.
Spread it across meals
Your body uses protein best when it's spread over 3 to 5 meals of 25 to 40 g. One huge meal in the evening doesn't work as well as an even intake through the day.