Calculator · Performance Lab
Protein Calculator
How much protein do you actually need — for maintenance, growth or a cut? Evidence-based ranges.
Ergebnis
- Recommended range
- 128–176g / day
- Anchor value
- 152g / day
Equals 1.6–2.2 g per kg of body weight (Muscle growth).
A solid midpoint for daily planning.
Explained
What this calculator does for you
Protein is the building block for muscle, enzymes, hormones and the immune system. Whether you want to grow, get leaner or maintain performance, you need enough — not as much as possible, but reliably enough.
We use ranges, not a single number. That's honest: your optimum depends on training volume, age, genetics and goal.
We pick the middle of the range as a default. Train hard? lean to the upper end; train little? the lower end is fine.
Science
Scientific background
Current reviews (Morton et al. 2018, Helms et al. 2014, among others) show: 1.4–1.8 g/kg is enough for maintenance, 1.6–2.2 g/kg is optimal for muscle growth, and during a diet 1.8–2.4 g/kg minimises muscle loss.
Beyond these ranges, extra protein adds no further growth benefit — but it does increase satiety, which is useful when dieting.
Spread intake across 3–5 meals with 0.3–0.4 g/kg of protein each to stimulate muscle protein synthesis multiple times a day.
Examples
Practical examples
Growth, 80 kg
1.6–2.2 g/kg → 128–176 g/day. Anchor ~152 g.
Cut, 80 kg
1.8–2.4 g/kg → 144–192 g/day. Higher intake protects muscle and improves satiety.
Avoid these
Common mistakes
- 01Protein 'as much as possible' — gives nothing beyond the range and crowds out other essential macros.
- 02All in one meal. Spread across 3–5 meals.
- 03Too little protein during a cut. That's exactly when you need most — otherwise you lose muscle.
- 04Relying only on shakes. Real food is more filling and richer in micronutrients.
Recommendations
Further recommendations
- 01Anchor every main meal with a clear protein source (meat, fish, eggs, dairy, legumes, tofu).
- 02Track honestly for 1–2 weeks. Most people significantly underestimate their intake.
- 03Combine with consistent strength training — otherwise protein cannot do its job.
FAQ
Frequently asked questions
- Is too much protein bad for healthy kidneys?
- Current research finds no evidence of kidney damage from high protein intake in healthy people. With existing kidney disease, talk to a doctor.
- Plant vs animal — does it matter?
- Animal protein usually has a more complete amino-acid profile. Plant sources combine well (legumes + grains). If you eat fully plant-based, plan to the upper end of the range.
- Do I need shakes?
- No. Shakes are a convenience, not a requirement. If you hit your daily target from food, you're fine.
- What about older people?
- After 60, anabolic response declines. 1.6–2.0 g/kg helps preserve muscle — especially combined with resistance training.
- Can I get all my protein in one meal?
- Technically yes, biologically inefficient. 3–5 protein-rich meals across the day are clearly superior.
More tools
Related tools
Cut Calculator
Target calories and pace for a clean, muscle-preserving cut.
Lean Bulk Calculator
Controlled muscle-building surplus — grow without unnecessary fat.
Calorie Calculator
Calculate your basal metabolic rate, total daily energy expenditure and target calories — precisely, via Mifflin-St Jeor.
Macro Calculator
Distribute your target calories sensibly across protein, fat and carbs — with a hormonal fat minimum.
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