Protein Intake Calculator
Quick answer: Research-supported daily protein: 1.6–2.2 g per kg of body weight for building muscle, 1.8–2.4 g/kg when losing fat (higher protein protects muscle in a deficit), and 1.2–1.6 g/kg for general health — roughly 0.7–1 g per pound at the training end.
Where these numbers come from
The ranges follow the sports-nutrition consensus built on meta-analyses of resistance-training studies (notably the 2018 Morton et al. review): muscle gain benefits rise up to roughly 1.6 g/kg and plateau near 2.2 g/kg, while dieting athletes retain most muscle at 1.8-2.4 g/kg. They're ranges, not laws — training age, calorie balance and preference all shift the right spot within them.
Hitting the number in practice
A palm-sized serving of meat or fish runs 25-35 g; eggs about 6 g each; a scoop of whey 20-25 g; a cup of Greek yogurt ~20 g. Most people who 'can't hit protein' are one deliberate breakfast swap and one shake away from the target.
FAQ
Is more protein always better?+
Benefits plateau around 2.2 g/kg for muscle gain in most research — beyond that, extra protein isn't harmful for healthy kidneys but mostly displaces other food. The exception is aggressive fat loss, where the top of the range earns its keep.
Why does protein matter so much on GLP-1 medications?+
Appetite suppression cuts protein intake along with everything else, and studies show a meaningful share of GLP-1 weight loss can be lean mass. Deliberately hitting a protein target — often via protein-first meals — plus resistance training is the standard countermeasure.
Does protein timing matter?+
Total daily intake dominates; distribution is the refinement. Spreading protein across 3-5 meals of 25-40 g each maximizes muscle protein synthesis versus loading one giant meal — worth doing, not worth stressing over.
Educational tool — estimates only, not medical advice. Consult a licensed healthcare provider for individual guidance.