Protein calculator
A daily protein range for your weight and goal, and how to split it across your meals.
What gets you there
Rough protein in common foods, so you can sanity-check a day of eating.
If you struggle to hit your number with food, one scoop of unflavored whey isolate a day adds about 24 g and closes most of the gap.
Where these numbers come from
The official RDA of 0.8 g per kg is the minimum to avoid deficiency in sedentary adults, not the amount that best supports muscle. Meta-analyses of resistance-training studies find muscle gains level off at around 1.6 g per kg a day, with 2.2 g per kg as a sensible upper bound to cover individual variation.
When you're eating in a deficit, the higher end helps protect muscle, which is why the fat-loss range here runs a little higher. Spreading protein over three or four meals of 30–50 g each is a practical way to hit the total.
For a deeper look, read how much protein men actually need.