Protein Needs Calculator

Protein and strength training

Dietary protein is the fuel of muscle building. During resistance training, muscle fibers accumulate microtears. Muscle protein synthesis — triggered by training and fueled by protein-borne amino acids — repairs and strengthens these fibers, driving hypertrophy.

Too little protein caps recovery and progress, even with a perfect training program. It's the most common nutrition mistake among beginners.

How much protein per day?

Guidelines vary based on recent research and goal:

• Sedentary population : 0.8 g/kg recommended by the WHO to avoid deficiency.
• General fitness : 1.2 to 1.4 g/kg to support moderate physical activity.
• Bulking : 1.6 to 2.2 g/kg based on hypertrophy studies (Morton 2018, ISSN 2017).
• Cutting : 2.2 to 2.6 g/kg. In a calorie deficit, high protein preserves muscle mass ("anti-catabolic" effect).
• Experienced athlete : 2.0 to 2.4 g/kg depending on training intensity and volume.

Protein timing

Current research shows that daily distribution matters as much as total amount. Protein synthesis is optimized with 20–40 g of essential amino acids per intake, repeated 3 to 5 times a day.

The post-workout "anabolic window" (eating protein within the hour after training) is real but less critical than once thought. What matters more: not going more than 4–5 hours without a meaningful protein intake across the day.

Is going over 2g/kg useful?

Studies show no additional benefit above 2.2–2.4 g/kg for most lifters. Excess protein is either oxidized for energy or excreted. Eating 3–4 g/kg is not dangerous for a healthy individual with healthy kidneys, but it is pointless and expensive.