Muscle Gain Protein Calculator

What this tool does

This calculator gives a simple daily protein target for muscle-building meal planning. It is intentionally plain: body weight times target grams per kilogram. No wizard hat required.

How to use it

Enter body weight and the grams-per-kilogram target you want to plan around. Keep the target realistic enough that it can survive normal meals, not just an aggressively optimized grocery fantasy.

How to read the result

Use the result to divide protein across meals you can repeat. A target that only works with heroic grocery shopping is not a plan, it is theater.

Recommended next step

Use the Protein Supplementation Timing Optimizer and Bulk Calorie Surplus Calculator to turn the target into a practical eating plan.