Question 1

How much protein do I need per day?

Accepted Answer

It depends on your bodyweight and goal. Research supports roughly 1.6 g/kg/day for maintaining muscle (Morton et al., 2018), 2.0 g/kg/day when building muscle, and 2.2–3.1 g/kg/day to protect muscle while losing fat (ISSN, 2017).

Question 2

How is my protein target calculated?

Accepted Answer

Your bodyweight in kg is multiplied by a goal-based factor (1.6 for maintain, 2.0 for build, 2.2 for lose fat), adjusted slightly for activity level. The exact equation is shown next to your result.

Question 3

Should I spread protein across meals?

Accepted Answer

Yes — research supports around 0.4 g/kg per meal across at least four meals for muscle protein synthesis (Schoenfeld & Aragon, 2018). The calculator shows your per-meal target automatically.

Protein intake calculator