Goal 1
Muscle maintenance
1.2–1.6 g/kg/day
Stay active. Support the muscle you have.
A practical starting range for healthy, active adults focused on maintaining muscle rather than prioritizing muscle gain. Keep resistance exercise in your routine.
NutritionDaily
Protein Intake Calculator
Know your range—not just a single number.
Quick answer
Compare daily protein for muscle maintenance (1.2–1.6 g/kg), building muscle (1.4–2.0 g/kg), and athletes or bodybuilders (1.6–2.2 g/kg). These overlapping planning ranges are for healthy, active adults—not three guaranteed levels of muscle growth.
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Choose for your training
Three goals. No one-size-fits-all target.
These are Vitalo’s practical planning bands for healthy, active adults, informed by the sources below—not three official thresholds. Their overlap is intentional. Start with the goal that matches your routine.
Goal 2
Build muscle
1.4–2 g/kg/day
For regular, progressive strength training.
For recreational lifters working to build muscle. Pair protein with progressive resistance training, enough total energy, and recovery; extra protein alone does not build muscle.
Goal 3
Athletes & bodybuilders
1.6–2.2 g/kg/day
A wider range for demanding training.
For experienced lifters and athletes planning around demanding training. The upper end offers a planning margin for individual variation, not a requirement for every athlete or a guarantee of faster growth.
Think consistent training, enough food, and good recovery—not “maximum protein.” Competitive bodybuilding or weight cutting deserves an individualized sports-nutrition plan.
How it works
A useful estimate, explained.
Convert pounds to kilograms if needed, then multiply body weight in kilograms by the two factors for your selected goal. For example, a 95 kg adult selecting Build muscle sees 133–190 g/day (95 × 1.4 to 95 × 2.0). All protein from food and drinks counts. The four-meal split is an optional planning example, not an absorption limit.
Source: NIH protein overviewKeep in mind
The number is not the whole story.
These are practical overlapping ranges, not separate biological thresholds or a personalized prescription. Athletes can build muscle within the middle range. Kidney disease, pregnancy, breastfeeding, or other medical needs require individualized guidance; this tool is not designed for children. During a calorie deficit or at a high body-fat level, ask a sports dietitian about an appropriate weight basis and target.
Vitalo tools provide general education, not medical advice, diagnosis, or treatment.
Further evidence behind these ranges
Clear answers
Frequently asked questions
How does the Protein Intake Calculator work?
Convert pounds to kilograms if needed, then multiply body weight in kilograms by the two factors for your selected goal. For example, a 95 kg adult selecting Build muscle sees 133–190 g/day (95 × 1.4 to 95 × 2.0). All protein from food and drinks counts. The four-meal split is an optional planning example, not an absorption limit.
What are the limits of this result?
These are practical overlapping ranges, not separate biological thresholds or a personalized prescription. Athletes can build muscle within the middle range. Kidney disease, pregnancy, breastfeeding, or other medical needs require individualized guidance; this tool is not designed for children. During a calorie deficit or at a high body-fat level, ask a sports dietitian about an appropriate weight basis and target.
Is the Protein Intake Calculator medical advice?
No. This free tool provides a general educational estimate and cannot diagnose a condition or replace advice from a qualified healthcare professional.
Does more protein mean more muscle growth?
Not necessarily. A resistance-training meta-analysis found an average plateau in additional lean-mass gains at about 1.6 g/kg/day, with uncertainty between individuals. The 2.2 g/kg upper end is a planning margin, not a proven better target for everyone. Training, energy intake, and recovery still matter.
Why do the three protein ranges overlap?
Maintenance, muscle gain, and athletic training do not have sharp protein boundaries. Vitalo groups broader sports-nutrition evidence into practical planning bands. Choose for your training demands, not because the highest option sounds best.
Do I need protein powder or exactly four meals?
No. Food can meet your target, and powder is optional. Spread protein across meals in a pattern you can sustain. The four-meal example divides your daily total equally; it is not a mandatory schedule or a limit on how much protein you can absorb.
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