Protein Calculator for Muscle Gain
Calculate exactly how much protein you need per day to build muscle, based on the 0.73g/lb (1.6g/kg) figure from the largest meta-analysis on protein and resistance training.
Medical Disclaimer
This calculator provides general nutritional guidance based on scientific research. Before making significant changes to your diet or protein intake, especially if you have existing health conditions, kidney problems, or are pregnant or breastfeeding, please consult a qualified healthcare provider. If you are on prescription medication, follow your prescriber's advice first.
The Muscle-Building Number: 0.73g/lb (1.6g/kg)
If you lift and you want to grow, the single most useful nutrition number you can know is 0.73g of protein per lb of body weight per day (1.6g per kg). That figure comes from a 2018 meta-analysis in the British Journal of Sports Medicine covering 49 studies and over 1,800 participants: below it, more protein meant more muscle; above it, the gains flattened out.
For a 175lb (79kg) lifter, that is about 127g of protein per day. The calculator above gives you your exact number.
Getting There Without Living on Chicken
Hitting 0.73g/lb is a food logistics problem more than a willpower problem:
- Build each meal around 30 to 40g of protein and you need only 3 to 4 solid meals
- Know your dense sources; our guide to the best protein sources ranks them, and how much protein is in chicken covers the staple everyone leans on
- Whey after training is convenient rather than magic; what is whey protein explains when it earns a place
- If you are deciding between a full macro app and something simpler, we compared the options in best protein tracker for building muscle
For a deeper dive into the research, including whether you need more when cutting, read how much protein to build muscle.
Consistency Beats Precision
You do not need to hit 127g exactly. You need to be near it most days for months. That is a tracking habit, and the Protein Pal app makes it about as light as it can be: one number, fast logging, streaks that keep you honest. Free on iOS and Android.