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Work out exactly how much protein you need each day based on your body weight and fitness goal. No guesswork, no sign-up — just a number you can act on today.
Minimal exercise, day-to-day wellbeing
Protein needs are calculated by multiplying your body weight (in kilograms) by a goal-specific factor. The multiplier reflects how much protein your muscles need to recover, grow, or simply maintain themselves at a given activity level.
The baseline recommended dietary allowance (RDA). Enough to prevent deficiency and support normal body functions for people with little or no regular exercise.
When eating in a calorie deficit, higher protein intake helps preserve lean muscle mass while the body uses fat for energy. Protein also supports satiety, making it easier to stick to your plan.
If you train regularly and want to keep the muscle you have, 1.6 g/kg provides enough amino acids for repair without necessarily pushing growth. A solid middle ground for active individuals.
Hypertrophy training demands elevated protein to stimulate muscle protein synthesis. Research consistently shows 1.6–2.2 g/kg as the effective range, with 2.0 g/kg a practical target for most lifters.
High-volume or competitive athletes accumulate more muscle damage and expend more energy. The upper end of the evidence-based range ensures adequate recovery and supports performance across multiple sessions per day.
Research note:These multipliers are drawn from general sports nutrition guidelines, including position statements from the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM). Individual needs can vary based on training age, body composition, calorie intake, and health status. Treat this number as a practical starting point and adjust based on your own progress over 2–4 weeks.
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