Why Protein Matters
Protein is the raw material for muscle repair, enzymes, hormones, and immune function. If you train with any regularity, getting enough each day improves recovery, maintains lean mass during fat loss, and supports muscle gain when calories and training volume go up.
How We Calculate Your Target
We recommend protein as grams per kilogram (g/kg) of body weight. The calculator selects a target based on your goal: slightly lower for maintenance, higher for fat loss (to protect muscle in a deficit), and highest for muscle gain. The range most active people thrive on is about 1.6–2.2 g/kg (roughly 0.73–1.0 g/lb), which balances recovery with practicality.
Dialing It In
- Maintenance: Aim near 1.6–1.8 g/kg. Keeps you satiated and supports training without being hard to hit.
- Fat Loss: Push toward 1.8–2.0 g/kg. Higher protein defends lean mass, improves satiety, and stabilizes energy in a deficit.
- Muscle Gain: 1.8–2.2 g/kg works well for most lifters. Past that, more isn’t necessarily better — carbs and total calories drive training output.
Timing & Distribution
Spreading protein across 3–5 meals helps you stimulate muscle protein synthesis multiple times a day. Our calculator gives you a simple per-meal split so you can plug numbers straight into your meal plan. Pre- and post-workout meals that include protein (and some carbs) can further support training quality and recovery.
Simple Protein Benchmarks
- Per-meal target: ~0.3–0.5 g/kg works well for most adults (e.g., 20–50 g depending on size and goal).
- Snack smart: Greek yogurt, cottage cheese, jerky, protein shakes, edamame, or a tofu wrap can close gaps without blowing your calories.
- Hydrate: Higher protein increases fluid needs slightly; aim to drink consistently through the day.
Best Protein Sources
- Animal-based: chicken, turkey, eggs, fish, lean beef, Greek yogurt, cottage cheese
- Plant-based: tofu, tempeh, lentils, beans, seitan, quinoa, edamame
- Convenience: whey or plant-based powders can fill the gap when whole-food intake is low
Common Myths
- “You can only absorb 30 g per meal.” Your body digests and utilizes protein over several hours. Multiple moderate servings across the day is ideal, but larger servings are still useful.
- “More protein automatically means more muscle.” Beyond your target, progress relies on progressive overload, enough calories, sleep, and stress management.
- “Protein timing doesn’t matter.” Total daily intake matters most, but including protein around training can modestly improve recovery.
Putting It All Together
Use this protein target alongside your TDEE and Macros to build a plan that fits your life. Check your trend every 1–2 weeks: if strength or body comp isn’t moving the right direction, adjust calories, carbs around training, or total protein by ~10–15 g.
Reviewed and approved by the PhysiqueFormulas Editorial Team — October 2025.