Protein Intake Calculator for Muscle Gain
Daily protein target (g/kg) for muscle gain, maintenance or cutting.
About the Protein Intake Calculator for Muscle Gain
Protein Intake Calculator tells you the grams of protein you should eat each day to support your goal — sedentary maintenance, general fitness, strength training, aggressive muscle gain or cutting.
How to use
- Enter your weight in kilograms.
- Pick the goal that matches your current training.
- Click Calculate for your daily total plus a per-meal split.
Benefits & key features
- Evidence-based multipliers from sports-nutrition research.
- Separate recommendations for gaining, maintaining and cutting phases.
- Splits the daily total into 4 meals for max muscle-protein synthesis.
- Pairs with the Calorie Deficit calculator during cuts.
Pro tip
Distribute protein across 3-5 meals of 0.3-0.4 g/kg each for the strongest muscle-building signal — one big dinner is less effective.