How Much Protein Do You Really Need?
Evidence-based protein recommendations for muscle gain, weight loss, and maintenance. Per-goal calculations.
Protein is the most debated macronutrient in fitness. Recommendations range from 0.8g/kg (government minimum) to 2.2g/kg (bodybuilding community). The right amount for you depends on your goals, activity level, and body composition.
Our Protein Intake Calculator gives goal-specific recommendations from sedentary adult to intense training athlete.
The Evidence
A 2018 meta-analysis in the British Journal of Sports Medicine found that protein intakes above 1.6g/kg/day did not further contribute to muscle gains from resistance training. For fat loss while preserving muscle, research supports 1.2-1.6g/kg. Sedentary adults need only 0.8g/kg for basic health.
Once you know your protein target, use the Macro Calculator to allocate your remaining calories between carbs and fat. Start with your TDEE to know total daily calories, then calculate calorie targets for your specific goal — maintenance, cut, or bulk.
Track your body composition with body fat and lean body mass calculators to ensure your protein intake is working.
Try the Calculator
Put these concepts into practice with our free Protein Intake Calculator. No signup required.