Protein Calculator

It is enough to avoid a deficiency in a sedentary adult. It is not where the benefits sit. Research on people who train, or who are in a calorie deficit, consistently lands somewhere between 1.6 and 2.2 g per kilogram for holding or building muscle.

In healthy people, high protein intakes have not been shown to damage the kidneys or bones. What does happen is opportunity cost — protein calories crowd out carbs and fat, and past a point extra grams buy nothing. If you have existing kidney disease, this is a conversation for your doctor.

Somewhat. Spreading protein across three or four meals of roughly 25–40 g stimulates muscle protein synthesis more effectively than the same total loaded into one sitting. The total still matters most.

Lean mass is the better basis, especially at higher body fat percentages, where a per-total-weight figure inflates the target. Enter a body-fat percentage and the calculator switches to lean mass automatically.