Protein calculator
How much protein per day, honestly: a target for your goal, a per-meal split, and what it looks like as food. No powder required, no bro-science.
Cutting needs the most protein; it is what protects muscle in a deficit.
Protein is half the story. Pair it with your calorie target from the TDEE calculator.
TDEE calculatorHow this is calculated: targets follow the sports-nutrition consensus range of 1.6 to 2.2 g per kg of body weight: 2.0 g/kg cutting, 1.8 g/kg maintaining, 1.6 g/kg bulking. If you enter body fat and it is over 25%, the target is computed from lean-adjusted weight instead, so a higher body weight does not inflate the number. Ranges show +/-10%. Spread it over 3 to 5 meals of roughly 0.4 g/kg each; more granular timing matters far less than the daily total. This is arithmetic, not medical advice. Calories next: the TDEE calculator.