How much protein per day to lose weight

How much protein should you eat per day to build muscle, or to keep your lean muscle mass when losing fat?

Use our calculator to find your daily protein requirement!

Protein Intake Calculator:

Check the buttons to have your protein need calculated!

How Does This Protein Calculator Work?

This protein calculator is based on scientific training studies and meta-analyses investigating the effect of different protein intakes on body composition.

When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain.

On a weight-loss diet, a high protein intake makes you lose more fat and retain more muscle mass.

Let’s go over the assumptions the calculator makes, including the sources.

Note that these numbers are minimum protein recommendations and that nothing bad happens if you exceed them, as long as you still hit your other nutritional and caloric goals.

As of yet, there is no known harmful upper limit for protein intake.

How Much Protein to Build Muscle?

Recommended Daily Protein Intake: 1.6–2.2 g/kg(0.7–1 g/lb)

A systematic review an

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