Calculators / Protein Intake
Protein Intake Calculator
Your daily protein target in grams, from body weight and training goal.
Your numbers
Daily protein target
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Worth knowing
The ranges: 1.2–1.6 g/kg to maintain, 1.6–2.2 g/kg to build muscle, and 1.8–2.4 g/kg when cutting — higher protein helps hold on to muscle while you eat in a deficit.
Spreading protein across 3–5 meals beats loading it all into one — your muscles can only use so much per sitting.
General fitness estimates for healthy adults — not medical advice.
Protein builds the muscle — form earns it
FitFormBuddy coaches your technique through the camera so every rep counts toward the target.
