Protein Intake Calculator (Daily g)
Daily protein target in grams based on bodyweight and goal (cut, maintain, bulk).
What this calculates
Protein needs depend on bodyweight and what you're doing — sedentary, training to maintain, or trying to add muscle while cutting. RDA's 0.8 g/kg is a survival minimum, not an optimum for active people. Most training literature converges on 1.6-2.2 g/kg for muscle building, with higher end while dieting.
Formula & how it works
Sedentary: 0.8-1.0 g/kg. Active maintenance: 1.2-1.6 g/kg. Muscle gain: 1.6-2.2 g/kg. Cutting (preserve muscle): 2.0-2.4 g/kg. To convert g/kg → g/lb, divide by 2.2.
Worked example
75 kg lifter cutting at 2.2 g/kg = 165 g protein/day. Spread across 4 meals ≈ 40 g/meal — roughly 5 oz chicken, or 1.5 scoops whey + a Greek yogurt.
Frequently asked questions
Per meal cap?
Older 'only 30g absorbed per meal' claim is wrong. Larger doses are digested fine — but muscle protein synthesis plateaus around 0.4 g/kg per meal.
Plant vs animal?
Plant sources are less leucine-rich; add ~10-20% to totals if mostly plant-based, and mix sources to cover essential amino acids.
Too much protein?
For healthy kidneys, up to 3+ g/kg shows no harm in studies. People with kidney disease should follow medical guidance.
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