Protein Calculator

Sobre esta calculadora

Protein need tracks body mass, not calorie intake, which is why a fixed percentage of your calories under-delivers protein exactly when you cut. The research consensus (ISSN; Morton et al. 2018) puts the muscle-building sweet spot at roughly 1.6–2.2 g per kg of bodyweight per day, with the upper end during a fat-loss phase, where extra protein protects lean mass and blunts hunger. We set your target inside that range based on your goal and training status. If you enter a body-fat percentage, the target is computed from lean mass instead of scale weight, which is more accurate at higher body-fat levels. Spreading protein across three to five meals of 0.3–0.4 g/kg each maximizes the muscle-building signal versus loading it all at once.

Fuentes

Range 1.6–2.2 g/kg/day (ISSN position stand; Morton et al., Br J Sports Med 2018). Upper end favored in a caloric deficit.

Preguntas frecuentes

• Is more protein always better?

  No. Benefits for muscle plateau above roughly 2.2 g/kg for most people; eating well beyond that mostly displaces other nutrients without extra muscle. The exception is an aggressive cut, where slightly higher intakes help preserve lean mass.

• Should I use bodyweight or lean mass?

  For lean and average individuals, bodyweight is fine. At higher body-fat levels, targeting grams per kg of lean mass avoids overshooting, since fat tissue doesn’t need feeding. Enter a body-fat percentage and we’ll switch automatically.

• Does protein timing matter?

  Total daily protein matters most. That said, spreading it across several meals of 0.3–0.4 g/kg each, rather than one large dose, gives a modest edge for muscle protein synthesis. Aim for protein at each main meal, including one within a few hours of training.