Protein calculator.

The app default is 0.8 g per lb of bodyweight — a practical target in the range supported by hypertrophy meta-analyses. You can raise it while cutting or ease it on a bulk. The goal is always derived from weight × factor, never a stale fixed number.

How much protein per pound of bodyweight?

0.8 g per lb (about 1.76 g/kg) is the default here and is a practical starting target for resistance training. The cut, recomp, and bulk presets are editable planning shortcuts, not individualized requirements.

Bodyweight or lean body mass?

This calculator multiplies total bodyweight. It does not estimate lean mass or body composition. If a dietitian has recommended an adjusted or goal weight for your plan, you can enter that instead.

Is more protein better?

More is not automatically better. Research on resistance training suggests diminishing additional benefit once intake is sufficient. The slider maximum is a tool setting, not a recommended target.

Do rest days need the same protein?

The target here is daily, including rest days. Keeping one consistent target simplifies meal planning; it is not a per-workout requirement.

This calculator starts at 0.8 grams of protein per pound of bodyweight. At 175 lb, that gives 140 grams per day. It is a practical planning target for resistance training, not a test of your individual requirements. The formula is simply bodyweight in pounds multiplied by your chosen grams-per-pound factor.

A meta-analysis of protein supplementation and resistance training estimated a breakpoint around 1.6 g/kg/day for gains in fat-free mass, with uncertainty around that estimate. SET’s 0.8 g/lb default is approximately 1.76 g/kg. The research describes group averages; it does not establish one exact optimum for everyone.

Use the result to make meals easier to plan. A target that you can meet consistently is more useful than a higher number that makes eating unnecessarily expensive or difficult. Training, total food intake, and a sustainable routine still matter; the protein number cannot substitute for them.

At the default 0.8 g/lb, a 125 lb person gets a 100 g target; 150 lb gives 120 g; 175 lb gives 140 g; 200 lb gives 160 g; and 225 lb gives 180 g. These are calculator examples, not separate rules for each weight category. Enter your own weight to get the same calculation without rounding to a category.

Choose kg to enter kilograms directly. The protein factor switches to g/kg while preserving your daily target. For example, 80 kg at the default factor gives 141 g per day.

The slider lets you explore different factors. At 175 lb, 0.75 g/lb gives approximately 131 g, 0.9 gives approximately 158 g, and 1.0 gives 175 g. Small rounding differences are not nutritionally meaningful. A food label or portion estimate is rarely precise enough to justify chasing one extra gram.

The presets are editable planning shortcuts: Cut selects 1.0 g/lb, Recomp selects 0.9, Bulk selects 0.75, and Default selects 0.8. They do not calculate a calorie deficit or surplus, predict weight change, or assess whether a goal is appropriate for you. Selecting Cut changes the protein multiplier only.

For a muscle-gain phase, start by checking whether you are meeting a reasonable daily target before increasing it further. For a fat-loss phase, keep protein in view while reviewing the entire diet and training plan. A preset is not a guarantee of muscle retention, and more protein alone does not determine whether you lose fat.

The tool multiplies total bodyweight, not lean mass. It cannot infer body composition from weight. If you have been given a goal-weight or adjusted-weight approach by a dietitian, you can enter that weight, but the result remains an arithmetic estimate. Individual nutrition care takes precedence over a general fitness calculator.

For a 140 g daily target, one simple budget is four meals or snacks with about 35 g each. Another is three meals with 40 g and a snack with 20 g. These are ways to divide the total, not mandatory meal frequencies or per-meal limits. Choose the pattern that fits your appetite, schedule, and food preferences.

Build the calculation from the food label and the portion you actually eat. If one serving contains 20 g of protein and you eat one and a half servings, log 30 g. If you prepare several servings together, calculate the full recipe and divide it by the number of portions you actually serve. Keep raw and cooked measurements consistent with the label or database entry.

Protein powder is an optional way to fill a gap. It is not required by this calculator, and the target includes protein from all foods. Review what you already eat before adding a supplement. Foods such as beans, tofu, eggs, dairy, fish, or meat contribute different amounts depending on the product and portion, so use their actual nutrition information.

Keep one daily target on training and rest days to simplify planning. Review a pattern of intake rather than treating one missed target as a failed week. For the training side of your plan, explore the exercise library or return to all training calculators.