Protein Calculator

How much protein do lifters actually need

Protein needs for people actively training are meaningfully higher than general population guidelines. This calculator gives a range in grams per pound of bodyweight, adjusted for whether you're building muscle, cutting, or maintaining.

Protein needs typically run highest during a fat-loss phase relative to calories, since adequate protein is one of the main tools for preserving muscle mass in a deficit.

Once you have a protein target, use the macro calculator to fill in carbs and fat around it.

Where these numbers come from

The formulas and default values in this calculator are based on:

• General sports nutrition guidance on protein intake for resistance-trained individuals, commonly cited in the 0.7 to 1.0 g per pound of bodyweight range depending on goal

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.