alien
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Optimal Protein Intake Guide & Calculator - Examine
Quickly learn how much protein you need per day based on your maintenance, muscle gain, or fat loss goals.
examine.com
Calorie Maintenance:
Active (healthy weight): 1.4-2.0 grams of protein per kg of body weight (if you want to recomp towards more muscle away from fat, aim for higher end)
Sedentary lifestyle (healthy weight): 1.2-1.8 grams of protein per kg of body weight (if you want more muscle and less fat, aim for the higher end)
Bulking:
Active (healthy weight): 1.6-2.4 grams of protein per kg of body weight (if you want to build more muscle and limit putting on body fat, aim for the higher end)
Cutting:
Active (healthy weight): 1.6-2.4 grams of protein per kg of body weight (if you want to keep more muscle and lose more fat, aim for the higher end)
Overweight: 1.2-1.5 grams of protein per kg of body weight (if you want to keep more muscle and lose more fat, aim for the higher end)
According to my digital body scale @ 167cm (5'5.75"), 135 lbs (61.235 kg), Age 37, my maintenance calories is 1,785 daily.
So I need a protein-to-calorie ratio of 6.8% or better (122.47g protein/1,785 calories). Which means I have to get at least 27% of my calories from protein just to maintain. 27% is a lot. That means I would have to limit not just bread, pasta, rice, potatoes but also fatty cuts of meat and other fats in my diet to meet that ratio.
Thanks.
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