Protein Intake Calculator
Daily protein in grams, from your bodyweight and goal — with the evidence band shown, not a single magic number. Works for any food culture: dal, paneer, chicken, eggs or whey all count.
Your details
Your numbers
The math, shown
The training band (1.6–2.2 g/kg/day): the Morton 2018 meta-analysis of 49 trials found muscle and strength gains from resistance training plateau around 1.6 g/kg/day, with the upper confidence limit near 2.2 g/kg — that is the honest range, not a single number.
While dieting: protein needs go up, not down. Contest-prep evidence supports the upper end of the band in a calorie deficit — lean dieters may benefit from 2.3–3.1 g per kg of fat-free mass (Helms 2014).
The RDA (0.8 g/kg): a floor set to prevent deficiency in the general population (Institute of Medicine 2005) — it is not an optimum for anyone training hard.
These are population formulas — a starting point, not a prescription. Your training history, sleep, stress and cycle shift the real answer. That is what the 9-axis Body Scan measures.
Sources
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005.
More tools
Macro Split · Water Intake · One-Rep Max · Heart Rate Zones · All 12 calculators · Exercise library
These numbers are the first 10% of a plan.
Maddy hand-builds the other 90% — training, food culture, recovery — around your exact body.
Start My Body Scan → 11 questions · 3 min · free · no card yet