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Protein Intake for Muscle Gain Calculator

Daily protein target: 1.6–2.2 g per kg of body weight.

Calculates minimum and optimal daily protein intake for hypertrophy (1.6–2.2 g/kg/day). Shows total grams, calories from protein, and example meal portions.

Daniel Oh By Daniel Oh
Published Last reviewed 1 min read

Inputs

kg
g/kg

Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

Protein_g = body_weight × g_per_kg

In depth

Calculates minimum and optimal daily protein intake for hypertrophy (1.6–2.2 g/kg/day). Shows total grams, calories from protein, and example meal portions.