Nutrition
Nutrition
Protein
Protein Intake Calculator
🧮 About this calculator
Sets daily protein targets based on bodyweight and training goal. Recommendations follow the latest research: 1.6-2.2 g/kg for hypertrophy, 2.0-2.4 g/kg when cutting to preserve muscle.
Inputs
📘 Formula & explanation
Daily protein = bodyweight * multiplier (1.2-2.4 g/kg depending on goal)
Multipliers from Morton et al. (2018) meta-analysis: General health 1.2-1.5 g/kg, Muscle gain 1.6-2.2 g/kg, Cutting 2.0-2.4 g/kg, Endurance 1.2-1.6 g/kg.
References
- Morton RW et al. (2018)
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