Tools
Protein Calculator
The daily protein floor that protects muscle in a deficit and drives growth in a surplus.
Your inputs
Daily Protein
131 – 180 g
Equivalent to 1.6–2.2 g/kg.
Why this works
Protein supports muscle growth in a surplus and protects lean tissue in a deficit. Hitting your daily target is the single highest-leverage nutrition habit you have.
Spread it across 3–5 feedings of 30–50g per meal for the best response.