Calculate your Protein Goal

Protein Calculator

Goals:

Bodyweight (kg):

Note that these numbers are simply a guideline.

We set:

1.2g/kg of Bodyweight for Weight loss- don't feel like this is a limit, you can certainly aim for more protein provided you fit within your daily calorie goals for weight loss. We wanted to demonstrate that hitting your daily goal isn't that tricky if you make a few simple changes.

1.6g/kg for Toning up ( Body Recomposition)- as we want to maximise the anabolic response whilst losing additional bodyfat .

1.6g/kg for Longevity- we set this towards the higher levels of RDA mentioned below due to the impact of anabolic resistance in older populations.

2.0g/kg for Building Muscle- this is consistent with the advice below.

Grams per kg of Bodyweight is a daily total.

We make protein shakes

So, as much as you trust us, it is clearly in our interests for you to consume as much protein as possible. So we decided to let the experts do the talking.

We chose a variety of ranges for different goals:

Dr. Rhonda Patrick and Dr. Stuart Phillips both like the 1.2g-1.6g per kg of bodyweight as a sensible daily allowance goal.

Dr Phillips likes to increase the range towards 2.0g/kg if people are really wanting to maximise muscle building.

In addition he advises older people to eat more protein. This is due to a phenomenon known as anabolic resistance. We actually require more protein to achieve the same anabolic response when we get older.

Dr. Brad Schoenfeld, is on of the leading researchers on the science of building muscle and targets 1.6-1.8g/kg for those looking to build muscle. He notes that 2.0g/kg is best for bodybuilders.

He also notes that anabolic resistance means that older people should consume more protein.

Dr. Peter Attia, author of Outlive: The Science and Art of Longevity likes to shoot for 2.0g/kg.

He notes that many middle aged women consistently undereat protein and perform no resistance training which sets them up for health complications in later life.