Protein is a key nutrient for muscle recovery and growth. A general guideline is 1.2–2.2g per kg of body weight per day.
- Maintain weight / general activity — about 1.2–1.6 g/kg
- Build muscle (bulking) — about 1.6–2.2 g/kg
- Cut (dieting) — about 1.8–2.4 g/kg. Even higher amounts help preserve muscle while calories are reduced.
There's a common belief that the body can only absorb so much protein at once, but in practice total daily intake matters most. That said, spreading your daily needs across 3–5 meals is favorable for muscle protein synthesis and satiety.
GymCalc's protein calculator computes the g/kg range and recommended value for your goal, then converts that amount into real foods like chicken breast, eggs, and whey protein.