Find out exactly how much protein you need per day to build muscle, maintain, or preserve muscle while cutting.
Protein is the building block of muscle. When you train, you create tiny tears in your muscle fibres, and protein provides the amino acids needed to repair and grow them back stronger. Getting enough is non-negotiable if your goal is a lean, muscular physique.
Research consistently shows that lifters benefit from 1.6–2.2 grams of protein per kilogram of body weight. Our calculator adjusts this range based on your specific goal.
Prioritise complete proteins: chicken, beef, fish, eggs, dairy, and whey. Plant-based lifters can hit their targets with tofu, tempeh, lentils, and a quality protein powder. Spread your intake across 3–5 meals for optimal muscle protein synthesis throughout the day.
A practical rule: aim for a palm-sized serving of protein at every meal, then top up with a shake if you fall short.
Once your protein is dialled in, make sure your total calorie intake supports your goal, whether you are bulking or cutting.