Nutrition tool
Protein calculator
Enter your bodyweight and goal to get a daily protein target you can actually hit.
Goal
Want this done for you, every session?
FitJur adds up your protein as you log meals and tells you how much is left for the day.
How it works
Protein needs scale with bodyweight. The research on lifters points to 1.6 to 2.2 grams per kilo a day for building muscle, and a little more when cutting, because protein protects muscle while you eat less.
The low end of the range is enough for most people. The high end helps when you are very lean, dieting hard, or training a lot.
Spread it across the day. Three to five meals with 30 to 50 grams each works better than one big serving at dinner.
Protein per kilo of bodyweight
The ranges behind the calculator, per kilo of bodyweight per day.
| Goal | Grams per kg |
|---|---|
| General health | 1.2 – 1.6 g |
| Build muscle | 1.6 – 2.2 g |
| Lose fat, keep muscle | 1.8 – 2.4 g |
Questions
Is more protein better?
Not past the top of the range. Extra protein is not harmful for healthy people, but it does not build more muscle and it crowds out carbs and fat you need for training.
What if I am very overweight?
Use a target weight or your lean weight instead of your current weight, or the number gets unrealistically high.
Do I need protein powder?
No. It is just a convenient way to hit the number. Meat, fish, eggs, dairy and legumes do the same job.
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