🍗 Protein Intake Calculator

Protein Targets by Goal

Why Protein Needs Go Up When Cutting

When you're in a calorie deficit, your body is more likely to break down muscle tissue for energy alongside fat. Higher protein intake while cutting helps signal your body to preserve lean muscle even as you lose fat, which is why the recommended intake per pound actually goes up during a cut, not down.

Is There Such a Thing as "Too Much" Protein?

For most healthy adults, protein intake up to roughly 1.2-1.5g per pound of bodyweight has no demonstrated negative effects beyond a certain point of diminishing returns for muscle building — your body simply uses what it needs and the rest gets used for energy or excreted. People with pre-existing kidney conditions should discuss protein intake with a doctor, since the kidneys do process protein metabolism byproducts.

Frequently Asked Questions

Should I use my current weight or goal weight to calculate protein needs?

Current weight, generally — protein needs scale with the body you have right now, not the body you're working toward. If you're significantly overweight, some trainers recommend using a "lean mass + buffer" estimate instead of total bodyweight, since fat tissue doesn't have the same protein requirement as muscle.

Can I get all my protein from supplements instead of food?

You can hit your gram target with shakes, but whole-food protein sources also provide other nutrients (vitamins, minerals, fiber alongside the protein in many sources) that isolated supplements don't. Most people do best treating protein powder as a convenient top-up, not a full replacement for food.

Does protein timing around workouts matter as much as total daily intake?

Total daily protein intake matters far more than precise timing for most people. Spreading intake across 3-5 meals throughout the day is a reasonable, practical approach — there's no need to hit a strict post-workout window if your daily total is on target.