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Protein intake calculator
How many grams of protein to eat per day for your goal. The formula matches the Tonus app: protein rises as the deficit gets deeper.
How it is calculated
For maintenance and muscle gain the target is 1.8 g of protein per kilogram. For fat loss you need more so that you lose fat and not muscle: 2.0 g with a moderate deficit and 2.2 g with a deep one.
The International Society of Sports Nutrition (ISSN) recommends 1.4-2.0 g per kg for people who train, more during a calorie deficit. Our steps sit inside these recommendations.
How to hit your target
The easiest way is to split protein across three or four meals, 25-40 g each. 100 g of roasted chicken breast has about 31 g of protein, one egg about 6 g, 100 g of cottage cheese 11 g.
Frequently asked questions
How much protein do I need to lose weight?
About 2.0-2.2 g per kilogram of body weight. It helps keep muscle and feel less hungry.
Can I eat too much protein?
Up to 2.5 g per kg is safe for healthy people. With kidney disease a doctor should set your target.
Sources
- Jäger R. et al. International Society of Sports Nutrition Position Stand: protein and exercise. JISSN, 2017 doi.org/10.1186/s12970-017-0177-8
In the app your calorie target updates by itself when your weight changes
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