How Your Protein Target Is Actually Set
Protein needs are best set in grams per kilogram of bodyweight, not as a flat percentage of calories, because a percentage swings unhelpfully every time your total calories change. This calculator uses a reference bodyweight adjusted for how much you actually carry above a healthy range, so the number stays sensible even if your current weight is well above your frame's baseline.
General health: 1.2-1.6 g/kg · Muscle/strength training: 1.6-2.2 g/kg · Fat loss (preserving muscle): 1.8-2.4 g/kg
Spreading protein across 3 to 4 meals a day, rather than one large dose, has real evidence behind it for muscle protein synthesis. The tight "anabolic window" right after training matters far less than total daily protein, despite how often it gets repeated.
More protein is not automatically better. There is a real, practical ceiling past which extra protein just displaces carbs and fat without building more muscle. Hit a sensible number consistently, across real meals, rather than chasing an ever-higher one.
Inside SanoobFit's APEX system, consistent protein intake feeds directly into the Nutrition Adherence standard, part of the Stage 1, Foundation, profile and central to the Muscle Building program.
A Target Is Easy. Real Meals Every Day Are the Work
The SanoobFit app tracks your real protein against your real meals, free to start.
Build My Free PlanFrequently asked questions
How much protein do I need per day?
Is a high-protein diet bad for your kidneys?
Do I need protein powder to hit my protein target?
This tool gives an estimate to guide your plan. It is not a diagnosis and does not replace advice from your own doctor, especially if you have a kidney condition or another condition affecting your protein needs.