Tools/Protein calculator
Protein calculator
In short
Most people who lift weights do well on 1.6 to 2.2 g of protein per kg of body weight per day. The calculator gives that range for your weight, the target Mitta would set (2.0 g per kg, or 2.2 when you are losing fat) and how much to aim for per meal.
Range 128 to 176 g. Per meal: at least 24 g.
In the Mitta app
- It learns from youMitta starts from this formula. With Pro, it then adjusts to what you log.
- Every number explainedTap “Why?” on any target to see the sum behind it.
- Free to startIn the web app for invited testers.
Where the numbers come from
A meta-analysis of 49 trials found that extra protein helps muscle growth during weight training up to about 1.6 g per kg per day, with a confidence interval up to 2.2. So 1.6 to 2.2 g per kg covers what helps. When you eat less to lose fat, the higher end helps you keep muscle.
The full story is in How much protein do you need to build muscle?
Spread it over the day
What you eat over the whole day matters most. Spreading it over three to five meals makes it easier to reach. In the food log, Mitta marks a meal with a tick when it has at least 0.3 g of protein per kg of your body weight.
Questions about the
protein calculator
How much protein do I need to build muscle?
About 1.6 to 2.2 g per kg of body weight per day. At 80 kg that is 128 to 176 g.
Do I need more protein when losing fat?
Aiming for the top of the range helps you keep muscle while you eat less. Mitta sets 2.2 g per kg when your goal is losing fat.
Is more protein better?
Above about 2.2 g per kg, studies find little or no extra muscle. More is not harmful for healthy people, but it takes the place of other food.
Should I use my current or goal weight?
Use your weight as it is today. If you carry a lot of body fat, the result can come out high; your goal weight is then a reasonable base.