Free tool
Protein Calculator
Find your optimal daily protein intake based on your goal and body composition.
kg
%
Pro Tip
Evolving Evidence: While 1.6 g/kg is often cited as the ceiling for hypertrophy, recent re-analyses (Nuckols 2024) suggest that higher intakes (up to 2.6 g/kg) may provide additional benefits, especially during cutting to preserve lean mass.
Recommended Daily Protein
176g
Range: 144g – 200g
2.2 g/kg body weight