Calculate your optimal daily protein intake. Find out how much protein you need to build muscle or lose weight.
Protein is the building block of life. It’s essential for repairing tissue, making enzymes, and building hormones. Unlike carbs and fat, your body doesn't store a reserve of protein, so you need to supply it continuously through your diet.
If your goal is hypertrophy (muscle growth), you need a positive nitrogen balance. Scientific consensus suggests consuming:
Protein is incredibly satiating (keeps you full) and has a high Thermic Effect of Food (TEF). This means your body burns more calories digesting protein than it does digesting fat or carbs.
Increasing protein intake to 0.8g - 1.2g per lb during a calorie deficit helps spare muscle mass, ensuring that the weight you lose is fat, not muscle.
Hit your macros with these nutrient-dense sources:
Now that you have your protein number, integrate it into a full diet plan.
For healthy individuals, intakes up to 2g per pound of body weight are generally safe. However, eating more than your body can use for muscle synthesis (typically >1g/lb) usually just provides expensive calories.
No. Whole foods like chicken, eggs, and beans are superior. Supplements are convenient but not necessary if you can meet your targets through diet alone.
High protein intake is safe for people with healthy kidneys. Only those with pre-existing kidney conditions need to restrict protein intake.
You have the numbers. Now get the plan. Access free meal templates designed for growth.
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