Health
Protein By Weight Calculator
How many grams of protein you should hit daily based on body weight and training goal.
Protein (g/day)
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- g/kg
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- Per meal (4x)
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- Per meal (5x)
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FAQ
Why higher protein when cutting? +
Higher protein preserves lean mass in a deficit. 1 g/lb is the practical sweet spot for most trainees.
Should I spread it evenly? +
Yes — 4-5 meals of 30-40 g each maximizes muscle protein synthesis throughout the day.