health · 2026-05-01
Calculate daily protein grams based on bodyweight, training goal (cut / maintain / build), and lean mass adjustments.
| Bodyweight (lb) | 175 |
| Goal | Build (hypertrophy + strength) |
| Body fat % (optional, for lean mass calc) | 18% |
| Meals per day | 4 |
| Protein per meal (g) | 37 |
| Protein per lb bodyweight | 0.85 |
| Lean body mass (lb) | 143.5 |
The single most-cited number in fitness — "1 gram per pound of bodyweight" — is right for hypertrophy and wrong for everyone else. Real protein needs scale with goal, not bodyweight alone.
Muscle protein synthesis (MPS) maxes out at ~30-40g of protein per meal in most adults. Splitting into 3-5 meals beats slamming 100g once. The leucine threshold (~2.5-3g leucine per meal) is the gating factor — that's roughly 25-30g of high-quality protein.
For people with significant body fat (>25% men, >32% women), gross bodyweight overestimates needs. Using lean body mass × 1.0-1.2 g/lb is more accurate. The calc shows both numbers so you can decide which is more relevant to your situation.
For people with normal kidney function, protein intakes up to ~3g/lb have been studied without harm. The 'protein hurts your kidneys' claim is from extrapolating studies on people with existing renal disease. Healthy kidneys handle high protein fine. The real cap on intake is satiety and budget, not safety.
Slightly higher target for plant-based eaters because amino acid profiles are less complete. Add 10-20% to the calculated number, and combine sources (rice + beans, soy + grains) to cover all essentials. Soy, pea isolate, and tempeh are the closest to animal-equivalent on their own.
Whey or casein powder is identical to dietary protein in MPS effect. Use it to fill gaps, not as your primary source. 1-2 scoops/day is fine; more usually means you're under-prioritizing whole-food meals.
In a caloric deficit, the body breaks down both fat AND muscle. Higher protein signals 'preserve muscle' loud enough to override the catabolic signal. In a surplus, muscle building is already favored, so you don't need as much per pound.