How Much Protein Do You Need? Calculate by Body Weight
Sedentary people, lifters, and older adults need very different amounts. Multiplying body weight by a factor is the most practical estimate.
Protein requirements vary more between individuals than almost any other nutrient. A sedentary office worker and someone who lifts five days a week may differ by a factor of two.
Reference ranges by body weight
- Sedentary, no training: 0.8 g per kg — the floor for basic needs.
- Moderately active: 1.0–1.2 g per kg.
- Regular resistance training: 1.4–1.8 g per kg.
- Intense training or cutting: 1.8–2.2 g per kg.
A 70 kg person who lifts three times a week needs roughly 98–126 g per day. The Protein Calculator gives you the number directly.
Why intake should rise during a cut
In a calorie deficit the body tends to break down muscle for energy. Higher protein protects muscle, increases satiety, and raises the thermic effect of food — digesting protein itself burns more calories. That's the core reason to raise protein while cutting.
Spreading it across meals
How well protein is used depends partly on the dose per meal. Roughly 25–40 g per meal is considered optimal for stimulating muscle protein synthesis. Spreading 120 g across three meals beats eating 100 g at dinner.
When to be careful
People with impaired kidney function must limit protein under medical supervision and can't apply a generic factor. Source quality matters too: prefer complete animal proteins or well-combined plant proteins.
The Macro Calculator splits protein, carbs, and fat in one step, which is simpler than calculating each separately.