Tools
Protein calculator
Most people who lift do well on 1.7 to 2.2 g of protein per kg a day: the top of that range while losing fat, a little less while gaining. Above a BMI of 27 it is worked out on a capped reference weight, so it tracks muscle rather than body fat.
Your result
- Reference weight
- 0 kg
- Grams per kg (average day)
- 0 g/kg
- Average day
- 0 g
- Training day
- 0 g
- Rest day
- 0 g
How it works
- Reference weight is your weight, capped at a BMI of 27 for your height.
- Grams per kg by goal (average, training day, rest day): cut 2.1, 2.2, 2.0; recomp 2.0, 2.1, 1.9; maintain and bulk 1.8, 1.9, 1.7.
- These follow the ISSN position stand on protein for people who train (1.6 to 2.2 g/kg).
Kynetix works these out from your profile and adjusts them as you train and log. See the app.
Questions
How much protein do I need to build muscle?
Around 1.8 g per kg of body weight a day on an average day, a little more on training days. A 70 kg lifter is looking at about 125 g.
Can vegetarians hit their protein?
Yes. Paneer, curd, soya chunks, dal, chana, milk and whey cover it. Spread it over three or four meals.
Roz kitna protein khana chahiye?
Gym karte ho to lagbhag 1.7 se 2.2 g protein per kg body weight. 70 kg ke liye lagbhag 125 g.
More calculators
Estimates for healthy adults, not medical advice.