Spread it through your day
The per-meal number divides your daily target by four. Treat it as a practical guide; meals do not have to be identical.
Setto/Protein calculator
Protein calculator
Your protein. Your daily target.
Estimate how much protein to eat each day for maintaining muscle, building muscle or keeping muscle during fat loss.
Find your protein target
Your body weight. Your training goal.
Your measurements stay in this calculator. They are not saved or sent to Setto.
SETTO / PROTEIN
Your daily protein target
165
g / day
Per meal · 4 meals41 g
Protein per body weight2.2 g/kg
A planning estimate for healthy adults who train. Individual needs vary. If you have kidney disease or a prescribed diet, discuss your target with a qualified professional.
Calculate your daily calories →Behind the numbers
This calculator uses 0.7 g per pound for maintenance, 1.0 g per pound for muscle building and 1.2 g per pound for cutting. These are planning targets, not minimum requirements. Research suggests 1.4–2.0 g/kg is sufficient for most exercising adults; higher intakes may be useful during an energy deficit. More is not automatically better.
Read the sports nutrition position stand ↗Make protein part of your routine
Start with a protein source
Build meals around foods such as eggs, fish, yoghurt, tofu, beans or lentils. Variety helps you cover other nutrients too.
Keep the target realistic
At higher body-fat levels, using total body weight can overestimate your needs. Ask a dietitian whether a goal weight is more suitable.
Good questions. Clear answers.
How much protein do I need to build muscle?
Most exercising adults can support muscle growth with 1.4–2.0 g/kg daily. This calculator uses a higher planning target of about 2.2 g/kg for muscle building; that is not a requirement for everyone.
Do I need more protein when cutting?
Higher protein can help retain muscle during an energy deficit. The cutting target here is about 2.6 g/kg, intended as a planning example for people who resistance train. Your body composition and deficit matter.
Do I need protein supplements?
No. You can meet your needs through food. A protein supplement can be convenient if it helps you reach your target, but it is optional.
Does protein timing matter?
Your total daily intake is the main priority. Distributing protein across meals is useful; the four-meal split is a simple planning aid.
Put your plan into practice.
Log your workouts, follow your progress and make every session count with Setto.
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