TOOLS / PROTEIN INTAKE
Protein Intake Calculator
Estimate your daily protein target from body weight and goal (hypertrophy, maintaining muscle while cutting, or general health), with the source study and target population noted for each range.
Distribution over dose.
These are research-based estimation formulas, and results vary by individual. They are not a substitute for medical judgment — consult a doctor if you have a medical condition.
Enter your measurements
Fill in all fields to see your result
Research reports no association between high protein intake and reduced kidney function in healthy people without kidney disease. If you have kidney disease, consult a doctor about your protein intake.
Formula & Sources
This tool calculates a protein intake range (g/kg) from your body weight and goal, based on published research. When cutting, entering your body fat percentage switches the estimate to a more precise fat-free-mass (FFM) basis.
| Goal | Range | Basis | Source & population |
|---|---|---|---|
| Hypertrophy | 1.6–2.2 g/kg | Total body weight | Morton et al. 2018 meta-analysis (resistance-trained individuals) |
| Cutting (no body fat % entered) | 1.8–2.7 g/kg | Total body weight | Phillips & Van Loon 2011 (trained athletes during caloric restriction) |
| Cutting (body fat % entered) | 2.3–3.1 g/kg | Fat-free mass (FFM) | Helms et al. 2014 (lean, trained individuals during a cutting phase) |
| General health | 0.8–1.2 g/kg | Total body weight | General adult recommended intake |
Per-meal distribution is calculated at about 0.4g per kg of body weight × 3–5 meals per day.
Supporting research
- Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)2018
- Effects of high-protein diet on renal function in healthy adults: a systematic review and meta-analysis2017
- Protein distribution across meals and muscle protein synthesis: a randomized controlled trial2013
Related articles
- Research vs Bro-science
Do You Really Need 2g of Protein per kg of Bodyweight? Common Wisdom vs. the Research
"Eat 2g of protein per kg of bodyweight" is one of the most repeated nutrition rules in any gym. But does the science actually back that number, or is it overcautious bro-math? We put the claim through three rounds against the meta-analytic evidence.
Shingo Yoshizaki
- Research vs Bro-science
Does more protein always mean more muscle? Lore vs research
'In a bulk, just eat tons of protein — the more you take, the more muscle you build.' We test this gym staple against the research on dose–response, the role of training, and age.
Hirotsugu Yoshimura
- Research vs Bro-science
"Plant Protein Doesn't Build Muscle" — True or Myth? What Research Shows
"You can't build muscle on plant protein" is a persistent belief in fitness circles. Plant proteins do have lower amino acid scores and absorption rates than animal sources — but does that translate to meaningfully inferior muscle gains? Let's look at what the data actually say.
Shingo Yoshizaki
- Research vs Bro-science
Can Protein Bars Replace Meals? The Processed Protein Myth vs. Research
Convenient, portable, high-protein — protein bars seem like the perfect meal replacement. But regularly substituting them for meals raises real concerns about nutritional quality and food processing.
Shingo Yoshizaki
Related tools
Reviewed by
Tomonobu SomedaHead Trainer at well-being-life Gym
What research shows, and what happens on the gym floor — I check our content against both.
Content reviewed from the perspective of coaching practice and supplement-industry experience
View profile →