Protein Intake & Macro Grams Calculator
Calculate scientific daily protein targets based on bodyweight and goals (muscle hypertrophy, cutting fat, endurance) with whole food portion conversions.
Calculated Results
Frequently Asked Questions
How much protein do you really need to build muscle?
A comprehensive meta-analysis of 49 clinical studies published in the British Journal of Sports Medicine concluded that 1.6 to 2.2 grams of protein per kilogram of bodyweight (0.73 to 1.0 grams per pound) maximizes muscle hypertrophy. Intakes beyond 1.0 g/lb offer no statistically significant additional muscle growth.
Why does protein requirement increase during a fat loss diet?
When you are in a caloric deficit, your body is more prone to breaking down skeletal muscle for fuel. Consuming 2.0 to 2.4 g/kg (0.9 to 1.1 g/lb) protects lean muscle mass while maximizing satiety and the thermic effect of food (TEF).
What is the leucine threshold for muscle protein synthesis (MPS)?
Muscle Protein Synthesis is triggered by the essential amino acid leucine. Most adults require 2.5 to 3.0 grams of leucine per meal (achieved with roughly 25 to 40 grams of high-quality complete protein like whey, eggs, beef, or poultry) to fully trigger the mTOR pathway.
Can your body only absorb 30 grams of protein per meal?
This is an outdated fitness myth. Your digestive tract absorbs almost 100% of the amino acids you ingest, regardless of meal size, simply slowing gastric emptying. However, distributing protein into 3 to 5 meals spaced 3-4 hours apart creates multiple anabolic spikes throughout the day.