Set daily protein from body weight and training goal.
Most people building or keeping muscle do best on about 1.6–2.2 g of protein per kg of body weight per day, spread across meals.
Protein uses a goal-specific multiplier between 1.4 and 2.4 grams per kilogram.
Keep your inputs consistent and compare weekly trends. Make small changes only after enough data accumulates.
Calculator results are estimates. Pregnancy, eating disorders, medical conditions, injuries, or concerning symptoms require qualified professional guidance.
Aim for roughly 1.6–2.2 g per kg of body weight if you train. General health needs are lower (around 1.2–1.6 g/kg), and aggressive cuts trend higher (up to ~2.4 g/kg).
For healthy people, higher protein is well tolerated. Those with kidney disease or clinician-directed restrictions should follow medical advice.
Total daily protein matters most. Spreading it across 3–4 meals is a reasonable, practical approach.
RizzFit builds your workouts, calories, and macros around your goal — and adapts as you progress.