Protein Calculator for Weight Loss & Muscle Gain (Free)

For weight loss, the protein calculator typically recommends 1.6-2.2 grams per kilogram of body weight per day. Higher protein intake can help preserve muscle mass during calorie restriction and increase satiety.

For muscle gain, the protein calculator recommends 1.6-2.2 grams per kilogram of body weight per day. This range supports muscle protein synthesis and recovery. Your recommended target within this range depends on your training frequency.

The calculator shows per-meal targets based on your daily protein goal divided by your meals per day. Most people benefit from 20-40 grams per meal, but this varies based on your total daily needs and meal frequency.

Yes. The protein calculator adjusts recommendations based on your goal. Weight loss and muscle gain typically use 1.6-2.2 g/kg/day, while athletes may need different ranges depending on their sport type (endurance, strength, or mixed).

For athletes, the protein calculator uses sport-specific ranges: endurance athletes typically need 1.2-1.7 g/kg/day, strength athletes 1.6-2.2 g/kg/day, and mixed training 1.4-2.0 g/kg/day. Select 'Athlete' as your goal and choose your sport type.

While it's technically possible, spreading protein intake across multiple meals (3-5 per day) is generally more effective for muscle protein synthesis and satiety. The calculator shows per-meal targets to help you distribute protein throughout the day.

If you select 0 training days, the calculator will still provide a protein range, but your recommended target will be at the lower end. For muscle gain goals with 0 training days, you'll see a warning since strength training is important for muscle growth.