Calculator · Nutrition
Protein calculator for muscle gain
Performance education — not medical advice. Stop and seek professional care if you have sharp pain, dizziness, chest pain, or unexplained symptoms.
Estimate a daily protein range from bodyweight and goal. Education ranges for generally healthy adults — not medical nutrition therapy.
Your result
How this works
We multiply bodyweight (kg) by commonly discussed sports-nutrition ranges (about 1.2–2.4 g/kg depending on goal). Prefer whole-food protein; powders are optional convenience — Muslex does not sell products here.
How to use this protein estimator
This calculator multiplies body mass by sports-nutrition protein bands that appear repeatedly in reviews for healthy adults who lift. It is a planning aid for meal structure, not a medical prescription and not a substitute for clinical nutrition therapy. Prefer food-first protein; powders are optional convenience only — Muslex does not sell supplements on this site.
For hypertrophy-focused lifters, many evidence summaries cluster around roughly 1.6–2.2 grams per kilogram of bodyweight per day when energy intake is adequate. During aggressive fat-loss phases, some coaches push toward the upper end of the band to protect lean mass, while sedentary adults often sit lower. The tool’s goal dropdown simply remaps those commonly discussed bands so you can compare scenarios side by side.
Distribute protein across two to four eating occasions when practical. Absolute timing around the workout window matters less than total daily intake for most lifters, though a meal within a few hours of training is a reasonable habit. If you have kidney disease, are pregnant, or have been told to restrict protein, stop and speak with a clinician before using these ranges.
Worked example: an 80 kg lifter selecting a hypertrophy goal lands near 128–176 g/day depending on the band edge the form returns. That is roughly four meals with 30–45 g each, or three denser meals. Track weekly training quality and recovery rather than chasing a single gram target. Re-check the estimate when bodyweight changes by more than a few kilograms.
Use the static table below when JavaScript is unavailable or when you want a printable reference. Pair this page with the TDEE and macros tools if you also need energy and carb/fat splits, and read the nutrition pillar for creatine and protein timing context.
Example static ranges (education only)
| Scenario | Common g/kg band | Example daily total |
|---|---|---|
| 70 kg · hypertrophy | 1.6–2.2 g/kg | 112–154 g/day |
| 80 kg · strength / recomp | 1.6–2.0 g/kg | 128–160 g/day |
| 90 kg · fat loss while lifting | 1.8–2.4 g/kg | 162–216 g/day |
| 60 kg · general fitness | 1.2–1.6 g/kg | 72–96 g/day |