Protein Intake
A simple g/kg target — useful on its own, or as a sanity check against the Macro Calculator's protein number.
How much protein should I eat per day?
Protein needs scale with bodyweight and goal, not a single fixed number for everyone. General health guidelines suggest around 0.8g per kg; building muscle typically calls for more, around 1.6–2.2g per kg, to support muscle protein synthesis; and during a fat-loss phase, protein needs actually go up slightly (2.0–2.4g per kg) to help preserve lean mass while eating in a deficit. This calculator applies the right multiplier for whichever goal you pick.
Frequently asked questions
Can eating too much protein be harmful?
For most healthy adults, higher protein intakes within these ranges are well tolerated. People with existing kidney conditions should check with a doctor before significantly increasing protein intake.
Is more protein always better for muscle building?
No — intake above roughly 2.2g/kg generally doesn't add extra muscle-building benefit for most people; total training stimulus and calories matter more once you're in a reasonable range.
Should I spread protein evenly across meals?
Spreading it across 3–5 meals is a commonly recommended approach for muscle protein synthesis, though total daily intake matters more than exact timing for most people.
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