FitSuite Tools

Protein Calculator for Men

Protein is the cornerstone of muscle growth and recovery for men. Whether you are building muscle, losing fat, or maintaining your physique, use our calculator to find your optimal daily protein intake based on your weight, activity level, and goals.

Protein for Muscle Growth in Men

Men looking to build muscle should consume 1.6-2.2g of protein per kg body weight per day. Research shows that going above 2.2g per kg provides no additional muscle-building benefit for most men. Distribute protein intake across 4-5 meals with 25-40g per serving to maximize muscle protein synthesis throughout the day.

Protein Needs by Age

As men age, protein becomes even more important for maintaining muscle mass. Men over 50 should aim for the higher end of protein recommendations (1.6-2.0g per kg) because the anabolic response to protein decreases with age. Per-meal protein doses should be higher (35-40g) for older men to overcome this reduced sensitivity.

Frequently Asked Questions

How much protein does a man need per day?
Active men should aim for 1.6-2.2g per kg body weight for muscle growth, or 1.2-1.6g per kg for general health. For a 85 kg man, that is 136-187g of protein daily for muscle building.
Is too much protein bad for your kidneys?
For healthy men with normal kidney function, high protein intake (up to 3g per kg) has not been shown to cause kidney damage in research studies. However, men with existing kidney disease should consult their doctor before increasing protein intake significantly.

Create Nutrition Plans with FitSuite

Build personalized meal plans with protein targets for all your clients.

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