Macros

Protein Calculator

Your daily protein target by body weight and goal, backed by the latest sports-nutrition research.

For most adults aiming to preserve or build muscle: 1.6–2.2 g protein per kg body weight per day (0.73–1.0 g per lb). The high end (2.2 g/kg) suits cutting phases where muscle preservation is critical. Athletes recover better at the upper end.

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Your daily target

· cal/day

Enter your details and click Calculate

  • BMR · cal/day at rest
  • BMI ·  
  • Lean body mass · kg

Pick your goal

Macros at maintenance

30% protein · 40% carbs · 30% fat

Advanced metrics

Numbers are estimates. Eat at your target for 2 to 3 weeks, track weight, and adjust by ±100 cal/day if it does not match your real maintenance. See how accurate is TDEE?

Show advanced metrics 12 metrics · 7 formulas · 2D macro selector · life-stage

All metrics

Calculate above to populate the full metric table.

All 7 BMR formulas (side-by-side)

Mifflin–St Jeor · Harris–Benedict (revised) · Katch–McArdle · Cunningham · Average · Simple multiplier · Custom

TDEE across activity levels

See how much your TDEE changes between sedentary and athlete. Highlighted bar is your current selection.

Macros: 2D selector

Goal × carb-split matrix: Cut / Maintain / Bulk × Low / Moderate / High carb.

Life-stage adjustments

Luteal phase · Pregnancy (T1/T2/T3) · Breastfeeding · Perimenopause · PCOS

Evidence-based protein targets

  • Sedentary adults: 0.8 g/kg (RDA minimum to prevent deficiency)
  • Active / weight maintenance: 1.2–1.6 g/kg
  • Muscle growth: 1.6–2.2 g/kg (Schoenfeld & Aragon meta-analysis, 2018)
  • Cutting (preserve muscle): 2.2–2.6 g/kg (Helms et al., 2014)
  • Elderly: 1.0–1.2 g/kg minimum to combat sarcopenia

Distribution matters too

Spread protein across 4–5 meals of 0.4–0.55 g/kg each. This maximizes muscle protein synthesis per day. A single 2 g/kg meal does not work as well as four 0.5 g/kg meals.

Frequently asked questions

Is 2.2 g/kg of protein too much?
For healthy individuals, no. A 2020 meta-analysis (Antonio et al.) found no adverse effects up to 3.4 g/kg in resistance-trained adults. The "high protein damages kidneys" claim applies only to existing kidney disease.
How much protein do I need to build muscle?
The Schoenfeld–Aragon meta-analysis pinpoints 1.6 g/kg as the threshold where benefits plateau for muscle growth in trained individuals. Going higher does not hurt and may help during cutting, but does not accelerate growth beyond ~1.6 g/kg.
Do I need a shake or can I hit my target with food?
Food works for most people. Shakes are convenience, not necessity. Two 6 oz chicken breasts + Greek yogurt + cottage cheese covers most adults' daily protein needs.