Protein Intake Calculator
Calculate your optimal daily protein intake for muscle building and fat loss
Protein Intake Calculator
Calculate your optimal daily protein intake for muscle building and fat loss
Why Protein Matters
Protein is essential for building and maintaining muscle mass, especially during fat loss. Higher protein intake helps preserve muscle, increases satiety (feeling full), and has the highest thermic effect of any macronutrient (your body burns more calories digesting protein).
Protein by Goal
- Fat Loss: 1.6-2.4g per kg bodyweight. Higher end helps preserve muscle during deficit.
- Maintenance: 1.4-2.0g per kg bodyweight. Enough to maintain muscle mass.
- Muscle Building: 1.6-2.2g per kg bodyweight. Supports muscle protein synthesis.
Protein Timing
Spread protein intake across 3-5 meals per day with 20-40g per meal. While total daily intake matters most, distributing protein evenly may optimize muscle protein synthesis. Consider protein within 2 hours of training.