Protein Intake Calculator
Protein is the one macro you don't want to guess. Enter your bodyweight and goal — get your daily grams.
How the target is calculated
The calculator uses grams per kilogram of bodyweight, the standard in sports-nutrition research. Maintaining or bulking: 1.6-2.2 g/kg. Cutting: 2.2-2.6 g/kg, because a deficit raises the risk of muscle loss.
Example: an 80 kg lifter maintaining eats 128-176 g per day — call it 150 g, or roughly 38 g across four meals.
Making it practical
Anchor each meal around a protein source first: 150 g of chicken breast is about 46 g, three eggs about 19 g, a scoop of whey about 25 g, 200 g of Greek yogurt about 20 g. Build the rest of the plate after the protein is handled.
FAQ
How much protein do I need to build muscle?
Research converges on 1.6-2.2 g per kg of bodyweight per day (about 0.7-1 g per lb) for lifters. More than that hasn't been shown to build extra muscle if calories are equal.
Why is the target higher when cutting?
In a calorie deficit your body is more likely to break down muscle for energy. Pushing protein to 2.2-2.6 g/kg helps you hold on to muscle while the fat comes off.
Does protein timing matter?
Total daily protein matters far more than timing. That said, spreading it over 3-5 meals of 25-50 g each makes the target easier to hit and keeps muscle protein synthesis topped up.
Can I get enough protein without supplements?
Yes. Chicken, beef, fish, eggs, Greek yogurt, and legumes get most people there. A whey shake is just a convenient ~25 g when a meal falls short — useful, not mandatory.
Is a high-protein diet safe?
For healthy people, intakes in this range are well studied and safe. If you have kidney disease or another medical condition, talk to your doctor before changing your diet.
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Hit your protein target every day
Buffro's AI food scanner logs the protein in your meal from one photo — no database digging.