Protein Calculator
Enter your body weight and goal to get a daily protein target grounded in the evidence — then see how many shakes that is.
Estimates for healthy adults, based on common evidence-based ranges (~0.36–0.5 g/lb general, 0.7–1.0 g/lb building, 1.0–1.2 g/lb cutting). Not medical advice — ask your provider if you have a kidney condition. Total daily protein matters more than exact timing.
How much protein do you actually need?
Protein is the one supplement almost everyone training should get right first — it’s the raw material your body uses to repair and build muscle, and the easiest lever for staying full in a cut. Most people fall short. This calculator uses evidence-based ranges: about 0.36–0.5 g per pound of body weight for general health, 0.7–1.0 g/lb when you’re actively training to build muscle, and 1.0–1.2 g/lb when cutting to preserve muscle in a calorie deficit. Total daily intake matters more than exact timing — hit your number across the day. For the full breakdown, read how much protein you really need per day.
Related: Nitro^UP whey · ISO^UP isolate · all protein
Frequently Asked Questions
How much protein do I need per day?
For most people training to build or keep muscle, roughly 0.7–1.0 grams of protein per pound of body weight per day. In a cut, aim a little higher (1.0–1.2 g/lb) to preserve muscle. Spread it across your meals.
Can I get enough protein from food alone?
Many people can, but it takes planning. A protein powder like Nitro^UP or ISO^UP is a convenient way to close the gap on busy days without adding much else to your plate.
Is too much protein bad for you?
For healthy adults, higher-protein diets are well tolerated. If you have a kidney condition, talk to your healthcare provider before increasing intake.