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Protein for Muscle Gain: Daily Range Calculator

Get your daily protein target as an honest low-high range in grams, based on your body weight and activity goal — plus food equivalents, right in your browser.

This tool gives general, evidence-based ranges — not medical advice. Consult a doctor or registered dietitian for guidance specific to your health, kidney function or medical conditions.

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Applying evidence-based ranges
Preparing your protein range

Result

This page opens the protein intake calculator with the muscle-gain goal already selected: a daily range of 1.6-2.2 grams of protein per kilogram of body weight, the upper part of the range sports-nutrition research supports for building muscle.

That range comes from the International Society of Sports Nutrition (ISSN) position stand on protein and exercise, which finds that intakes above roughly 1.6 g/kg produce little extra benefit for most lifters but that staying near the top of the range — especially with reduced recovery, higher training volume or an older age — supports muscle protein synthesis better than the bare minimum.

Enter your body weight to see your personal range in grams, plus food equivalents so the number feels concrete — for example, roughly how many chicken breasts or eggs it would take to hit the midpoint. For the calorie side of a muscle-gain plan, this site's calorie calculator shows your maintenance calories and a surplus target.

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Accepted Formats & Rules

  • Body weight in kg or lb with five activity/goal presets from sedentary to endurance training
  • Daily protein range in grams, plus the g-per-kg formula shown in full
  • Food equivalents table (chicken breast, eggs, Greek yogurt) based on the midpoint of your range

Key Benefits

✓ An honest range, not a fake-precise single number: individual protein needs vary, so the result is always low-high grams per day.
✓ Grounded in published guidance: the RDA baseline for sedentary adults and the ISSN position stand range used for exercising adults.
✓ Food equivalents turn the abstract gram number into real servings of chicken, eggs and Greek yogurt so you can picture your day.

Use Cases

  • • Find out how much protein you actually need per day as an honest low-high range instead of a fake-precise single number.
  • • Check the higher end of the range while cutting calories, since research on weight loss favors more protein to help preserve muscle.
  • • Plan a muscle-gain diet around the ISSN-backed 1.6-2.2 g/kg range instead of guessing at a round number.
  • • See your target converted into real food — chicken breasts, eggs or Greek yogurt — instead of just an abstract gram count.