Protein Intake Calculator

Protein supports muscle repair and growth, so people doing regular resistance training or cutting calories need considerably more per kilogram of body weight than someone who is sedentary — research-backed ranges run from roughly 0.8 g/kg (sedentary baseline) up to 2.0-2.4 g/kg for active strength training or calorie-restricted cutting phases.

No — protein needs plateau once you hit the range appropriate for your activity level and goal; consuming far beyond that doesn't meaningfully add extra muscle-building benefit and simply displaces other nutrients or adds excess calories. The ranges here reflect commonly cited evidence-based targets, not a "more is always better" recommendation.

Research suggests the body can only effectively use a limited amount of protein for muscle protein synthesis in a single sitting (commonly cited around 20-40g), so spreading your daily total across several meals tends to support muscle maintenance and growth better than consuming it all in one or two large meals.

Generally use your current body weight, since that reflects your body's actual metabolic and muscle-repair demands right now — if you're significantly overweight, some practitioners recommend using a lean body mass estimate instead, since protein needs scale more closely with lean tissue than total body weight.