How much protein do I need?
Protein needs depend on body weight, activity level, and goal. Higher training volume and fat-loss phases often call for higher intakes.
How is protein intake calculated?
Protein grams = body weight in kilograms x protein target in grams per kilogram.
How many calories are in protein?
One gram of protein provides 4 calories.
Protein for fat loss
Higher protein can help preserve lean mass while eating in a calorie deficit.
Protein for muscle gain
Protein supports muscle repair alongside resistance training and enough total calories.
Limitations
This is a general estimate. Individual needs vary with training, appetite, body composition, diet quality, and health context.