Protein target calculator
Protein is the macro most worth getting right. This calculator scales your daily target to your bodyweight and how you train — from 1.2 g/kg if you’re sedentary up to 2.2 g/kg if you’re cutting while training hard.
AION
I can set your daily protein target. Two things — your weight and how you train.
AION
First — pounds and inches, or kilos and centimeters?
Common questions
- Why does the target change with training status?
- Training is what creates the demand. A sedentary person maintains muscle at around 1.2 g/kg, someone training regularly benefits from more, and someone cutting while training needs the most — protein is what protects muscle when calories are short.
- Is there a benefit to eating more than the target?
- For building and keeping muscle, mostly no — past these targets the extra protein stops adding measurable benefit and just displaces carbs and fat you'd probably enjoy eating.
- Does protein timing matter?
- Total daily intake matters far more than timing. Spreading it over three to five meals makes the total easier to hit and keeps each meal satisfying, which is the practical win.
- Do plant proteins count the same?
- The daily total counts however you get there. Plant proteins tend to come in smaller doses per food, so hitting a high target usually takes a bit more attention — mixing sources across the day covers it.