Find your optimal daily protein intake based on sport, intensity, and goal.
Calculate My Protein ↓Resistance training causes muscle breakdown — rebuilding needs 1.6–2.4g/kg.
Endurance training also increases protein needs to 1.2–1.6g/kg.
During cutting, increase protein to 2.0–2.4g/kg to preserve muscle.
30–50g protein per meal maximises muscle protein synthesis.