Our protein calculator for muscle gain and fat loss helps you find how much protein for muscle gain and fat loss. Enter your body weight and activity level to get personalized protein needs in grams per day or per kg. This free tool supports body recomposition, helping you build muscle while losing fat.
Pair it with our macro calculator for a complete nutrition plan.
Key Fact: Aim for 1.6–2.2 g/kg of body weight daily to support muscle gain and fat loss simultaneously.
This guide and calculator offer:
- Interactive protein intake calculator for muscle gain and fat loss
- Guidance on protein for body recomposition
- Sample protein needs table by weight and activity
- Tips for optimizing protein in your diet
- Support for a high-protein, calorie-controlled diet
Protein Calculator for Muscle Gain and Fat Loss
Enter your body weight and activity level to find protein intake for muscle gain and fat loss. Use our calculator to optimize your diet.
Warning: Consult a nutritionist before changing your diet, especially for body recomposition.
How Much Protein for Muscle Gain and Fat Loss?
Protein is key for body recomposition, supporting muscle growth while promoting fat loss. Research suggests 1.6–2.2 g/kg of body weight daily for those aiming to gain muscle and lose fat. For a 70 kg person, this means 112–154 grams of protein daily, depending on workout intensity.
Factors affecting protein needs include:
- Activity level: Intense training increases protein needs for muscle repair.
- Calorie deficit: A moderate deficit (500–750 kcal) requires higher protein to preserve muscle.
- Body composition: Leaner individuals may need more protein per kg.
Use our macro calculator to balance protein with carbs and fats.
Tip: Explore our high-protein diet guide for meal ideas to support recomposition.
Sample Protein Needs Table
Example protein needs for a 70 kg person by activity level:
| Activity Level | Protein per kg | Total Daily Protein (70 kg) |
|---|---|---|
| Moderate (3–5 workouts) | 1.6 g/kg | 112 g |
| Active (5–6 workouts) | 1.8 g/kg | 126 g |
| Intense (6–7 workouts) | 2.2 g/kg | 154 g |
Note: Values are approximate. Use our protein calculator for muscle gain and fat loss for personalized results.
Tips for Protein in Body Recomposition
Achieving muscle gain and fat loss requires a high-protein diet and strategic planning. Here’s how to optimize your protein intake:
- Use lean sources: Choose chicken, fish, whey protein, or tofu to keep calories in check.
- Spread intake: Consume protein every 3–4 hours for muscle repair and satiety.
- Pair with exercise: Combine strength training and moderate cardio for recomposition.
- Maintain a deficit: Aim for a 500–750 kcal deficit, using our macro calculator.
- Track progress: Monitor with our weight loss tracker.
Tip: Check our high-protein diet guide for meal plans to support muscle gain and fat loss.
Frequently Asked Questions
- How much protein for muscle gain and fat loss? Aim for 1.6–2.2 g/kg of body weight daily.
- What is a protein calculator for muscle gain and fat loss? It calculates protein needs for body recomposition based on weight and activity.
- How does protein help with muscle gain and fat loss? It supports muscle repair and satiety while in a calorie deficit.
- How to calculate protein for body recomposition? Multiply your weight by 1.6–2.2 g/kg, based on activity level.
No comment yet, add your voice below!