Protein Calculator
Calculate your daily protein intake based on your body weight and fitness goals.
Calculate Your Protein Needs
Protein Intake Guidelines
- Maintenance: 1.6-2.2g per kg to maintain muscle
- Muscle Building: 2.2-3.2g per kg for optimal growth
- Weight Loss: 2.0-2.8g per kg to preserve muscle during deficit
- Tip: Distribute protein evenly across 4-5 meals