Protein Intake Calculator for Muscle Gain
Daily protein target (g/kg) for muscle gain, maintenance or cutting.
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About the Protein Intake Calculator for Muscle Gain
Protein Intake Calculator tells you the grams of protein you should eat each day to support your goal — sedentary maintenance, general fitness, strength training, aggressive muscle gain or cutting.
How to use
- Enter your weight in kilograms.
- Pick the goal that matches your current training.
- Click Calculate for your daily total plus a per-meal split.
Benefits & key features
- Evidence-based multipliers from sports-nutrition research.
- Separate recommendations for gaining, maintaining and cutting phases.
- Splits the daily total into 4 meals for max muscle-protein synthesis.
- Pairs with the Calorie Deficit calculator during cuts.
Pro tip
Distribute protein across 3-5 meals of 0.3-0.4 g/kg each for the strongest muscle-building signal — one big dinner is less effective.
Why choose toolsfy for Health & Fitness tools?
A BMI calculator that harvests your email address, a TDEE estimator that upsells coaching — the health-and-fitness web is riddled with dark patterns. toolsfy's tools compute the same peer-reviewed equations (Mifflin-St Jeor for TDEE, WHO BMI bands, U.S. Navy body-fat formula) without asking for anything more than the numbers needed to run the math.
Common use cases
- Personal trainers running quick BMI and body-fat estimates for new clients during their first consultation, with nothing logged or stored.
- Home cooks planning a short calorie-deficit cycle and wanting the daily target in plain numbers rather than a vague "app score".
- Patients preparing for a doctor's appointment by converting a mg/dL blood-sugar reading into mmol/L (or vice versa) before their consult.
Frequently asked questions
Is this medical advice?
No. These tools are educational and use standard published equations. Always discuss real health decisions with a licensed clinician.
How accurate are estimates like TDEE or body fat?
They are good screening estimates for a general adult population. Individual metabolism can vary ±10–15%, so treat the number as a starting point, not a target.
Do you store my weight, height or health data?
Never. The values are only used inside this tab to compute the result. Close the tab and every trace is gone.