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.
Processed entirely in your browser — nothing you enter here is ever uploaded.
Result
About this tool
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.
Example. A body weight of 70 kg on the sedentary band returns a daily range of 56 to 70 grams, from 0.8 to 1.0 grams per kilogram.
Limit. The five goal bands are fixed gram-per-kilogram pairs, and the page takes weight only, with no age or calorie field.