What the recommendation is based on
According to research reviews, muscle growth is maximized for most people at around 1.6-2.2 grams per kilo of body weight per day. The calculator uses 2.0 g/kg as the baseline and raises it to 2.2 grams during weight loss, where protein protects muscle in a calorie deficit.
The upper end of 2.4 g/kg suits situations where you want to emphasize protein, such as a hard cut. These amounts are safe for healthy adults.
How to hit your protein target
Split your daily protein across 3-5 meals so each contains roughly 25-50 grams. Good sources include meat, fish, eggs, dairy such as quark and cottage cheese, and legumes.
Track your intake for a few weeks. Most people are surprised how far everyday eating falls from the target without logging. SisuLift shows your daily protein status in real time.
Frequently asked questions
How much protein do I need per day?
For someone mostly sedentary, about 1.2-1.6 g per kilo of body weight is enough; for someone who trains, 1.6-2.2 g. For an 80 kg lifter that means roughly 130-175 grams per day.
How much protein for muscle growth?
Research points to about 1.6-2.2 g per kilo of body weight to maximize muscle growth. Higher amounts have shown no extra benefit as long as total calories and training are in order.
Should I eat more protein when losing weight?
Yes. In a calorie deficit, higher protein of about 2.2-2.4 g/kg helps preserve muscle mass and keeps hunger in check, since protein is the most satiating nutrient.
Can I eat too much protein?
In healthy adults, 2-3 g/kg has not caused harm in research. The practical downside of very high intakes is mainly that fewer calories remain for carbs and fat.
What are the best protein sources?
A varied mix of meat, fish, poultry, eggs, dairy such as quark and cottage cheese, plus legumes and whole grains. Whey protein is a convenient supplement if the target is otherwise hard to reach.
See also
- 01Macro CalculatorCalculate your protein, carbs and fat based on your goal.
- 02Calorie CalculatorCalculate your daily calorie needs and macros based on your goal.
- 03Calorie Deficit CalculatorCalorie deficit, weekly rate and an estimated date for your goal weight.
- 04Body Fat CalculatorBody fat with a tape measure: waist, neck and hip.