Nutrition
Protein Target Calculator
Your protein needs depend on your goal, not just your size. This calculator gives you a target tuned to whether you're cutting, maintaining, or building.
Calculator
Find Your Daily Protein Target
What's your goal?
Protein needs vary by goal. Most research supports 0.7–1g per lb of bodyweight for active adults, higher when in a deficit or building muscle.
Why goal matters
- 🔥Fat loss: Higher protein (1.0g/lb) preserves muscle when calories are restricted. Protein is muscle insurance.
- ⚖️Maintenance: 0.8g/lb keeps muscle mass stable without excess. The floor for active adults.
- 💪Build muscle: 0.9g/lb supports maximum muscle protein synthesis alongside a training stimulus.
Want the full picture?
Read the Protein Protocol for timing, sources, and the research behind these targets.
