Protein Intake Calculator

Protein: The Building Blocks of Performance

Whether your goal is muscle gain, fat loss, or general longevity, protein is indispensable. Beyond Muscle Protein Synthesis (MPS)**, it provider higher **satiety, helping you manage appetite effectively during weight loss.

Daily Recommended Intake Guidelines

Adjust your intake based on your body weight and activity intensity:

• Sedentary: 0.8g per kg. This is the bare minimum to prevent deficiency.
• Active/Cardio Focused: 1.2 - 1.5g per kg.
• Strength/Muscle Gain: 1.6 - 2.2g per kg. Consuming more than 2.2g usually yields diminishing returns for most natural lifters.

The Secret of Protein Distribution

Research suggests that "Dosing" your protein throughout the day is more effective than one single large meal. Aim for 20-40g of protein per meal to trigger a fresh muscle synthesis signal.

Who Needs More?

If you are in a Steep Calorie Deficit (Aggressive Cut), you actually need *more* protein than when you are bulking (sometimes up to 2.4g/kg+) to protect your hard-earned muscle from being broken down for energy.