Protein Calculator

This calculator gives men a fast, evidence-based daily protein target based on bodyweight and goal, maintain, lose fat, or gain muscle.

Protein matters because it preserves lean muscle while cutting, drives recruitment of new muscle while bulking, and keeps you full so you eat less junk between meals.

Take the number, divide it across 3-4 meals, and start every meal with the protein source. Recalculate any time your weight or goal changes.