Free tool
Protein calculator: how much protein per day?
Get your daily protein target in grams. Built for lifters cutting, bulking, or maintaining. Then generate a meal plan that actually hits it.
Your daily protein target
175g protein/day
Per meal (3/day)
58g
Per meal (4/day)
44g
Calories from protein
700 kcal
How this protein calculator works
We multiply your bodyweight (in kg) by an evidence-based protein multiplier between 1.4–2.4g/kg, adjusted for your goal and training volume. The cutting end is highest because protein protects muscle in a calorie deficit. Maintenance sits lower; lean bulking sits in the middle.
How much protein per day, really?
- • Cutting: 2.0–2.4g per kg (about 1g/lb). Preserves muscle in a deficit.
- • Maintaining: 1.4–1.8g per kg.
- • Lean bulking: 1.6–2.2g per kg. More isn't faster.
Hit your number with real food
Knowing the target is the easy bit. ProteinPlan turns your number into actual high-protein meals using the food in your fridge, with a cheap shopping list for whatever you're missing.