Protein Calculator
Find your daily protein target based on weight and training.
Daily protein target
84–112 g
Per meal (4 meals)
25 g
Calories from protein
392 kcal
How much you actually need
The 0.8 g/kg RDA prevents deficiency; it doesn't optimize training. Research on lifters converges on 1.6–2.2 g/kg of body weight daily for muscle growth, with the high end most useful during a calorie deficit, when protein shields lean mass.
Distribution helps
Muscle protein synthesis responds best to 20–40 g doses spread across 3–5 meals rather than one giant serving. Whole-food sources bring micronutrients along; powder is convenience, not magic.
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