Protein Intake Calculator
Protein is the one macro with a hard requirement for building and keeping muscle. This calculator gives you a daily gram target from your bodyweight and goal, using the range best supported by research. It works whether you are cutting, maintaining, or bulking.
Fill in the fields above to see your result.
How it's calculated
The recommendation is built on the 1.6-2.2 g of protein per kg of bodyweight per day range, the interval identified by meta-analyses of resistance-training studies (most prominently Morton et al., 2018, British Journal of Sports Medicine) as the zone where muscle protein synthesis is maximized for most lifters. Below about 1.6 g/kg, additional protein still measurably improves lean mass gains; above roughly 2.2 g/kg, extra protein shows no further benefit for muscle growth in most people.
Your goal shifts where you should sit inside that range. The calculator's point recommendation leans toward the top of the range when cutting, because higher protein intakes protect lean mass and increase satiety while in a calorie deficit — the two biggest problems dieting lifters face. At maintenance or in a surplus, the middle of the range is sufficient, since a calorie surplus is itself protein-sparing.
Two practical notes. First, the range is expressed per kilogram of total bodyweight, which slightly overshoots for very high body-fat percentages — if that is you, the target still works, it is just generously padded. Second, distribution matters less than the daily total: hitting your number across 3-5 meals is ideal, but total daily grams is the variable research ties to results. Pair this target with the calorie calculator to build a complete daily intake, and log meals against it to see whether you actually hit it — most people who don't track protein undershoot by 30-50 g a day.
Frequently asked questions
How much protein do I need per day to build muscle?
Research supports 1.6-2.2 g per kg of bodyweight daily for building or keeping muscle. An 80 kg lifter needs roughly 130-175 g per day.
Do I need more protein when cutting?
Yes — aim toward the top of the range. Higher protein in a calorie deficit protects lean mass and keeps you fuller, which makes the diet easier to sustain.
Is more than 2.2 g/kg harmful?
Not for healthy people — it just stops adding muscle-building benefit. Higher intakes are safe but usually crowd out carbs and fat that fund training performance.
Does protein timing matter?
Far less than the daily total. Spreading protein across 3-5 meals is slightly better than one or two, but hitting your daily grams is what drives results.
Take it with you
Every calculator, plus workout and macro tracking, in the ElevenSix Fitness app for iPhone.