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Protein is the only macronutrient with a daily minimum that genuinely matters, and the number changes with your goal. A sedentary person needs surprisingly little; someone training hard and eating in a deficit needs almost three times as much to protect muscle. This calculator applies the standard per-kilogram ranges — 0.8 g/kg up to 2.2 g/kg — to your body weight and goal, and gives you a range to aim for rather than a fragile single number.
Your daily protein target depends on your goal — maintaining, building muscle or losing fat. This calculator gives the evidence-based range for your body weight.
Evidence points to 1.6-2.2 g per kg of body weight daily for muscle gain. Above 2.2 g/kg there is little added benefit for natural lifters.
Yes — in a calorie deficit, 1.6-2.2 g/kg helps preserve lean mass while fat is lost. Protein also keeps you fuller than carbs or fat.
Spread it over 3-4 meals of roughly 25-40 g each. Muscle protein synthesis responds better to repeated doses than one feast.
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