AtlasCalc🏋️ FitnessbeginnerOffline
Protein Intake
Daily protein target based on body weight and goal.
Inputs
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Result
Your answer appears here.
Enter values and press Calculate — the result appears here.
How it works
The formula behind this calculator.
g/day = weight(kg) × 0.8 to 2.2; 1.6–2.2 g/kg for muscle gain
- weight
- Body weight (kg)
- goal
- Maintenance, weight loss, or muscle gain
For muscle gain, 1.6–2.2 g/kg is the evidence-based range. The US RDA (0.8 g/kg) is the minimum to avoid deficiency, not optimal for athletes.
Example: 80 kg, muscle gain: 80 × 2.0 = 160 g protein/day
Ref: ISSN position stand (2017)
Tips
- 💡 The optimal daily protein intake for muscle gain is roughly 1.6–2.2 g per kg of bodyweight.
- 💡 Spread protein across 3–4 meals. The body uses ~25–40 g per meal efficiently for muscle protein synthesis.