How Much Protein Do You Actually Need?
This is one of the more genuinely settled questions in sports nutrition. Two large, independent meta-analyses — Morton et al. (2018, 49 trials, 1,863 participants) and Nunes et al. (2022, 74 trials, over 2,600 participants) — both converged on the same finding: protein intake above roughly 1.6g per kilogram of body weight per day doesn't produce additional muscle growth in people doing resistance training. The International Society of Sports Nutrition's official position stand recommends a 1.4–2.0g/kg range as sufficient for most exercising individuals. The popular "1g per pound of bodyweight" rule (roughly 2.2g/kg) common in gym culture significantly overshoots what the evidence actually supports.
The main exception is during a calorie deficit ("cutting"), where a higher intake (around 2.0–2.4g/kg) helps preserve existing muscle mass while losing fat, since your body is more likely to break down muscle for energy when calories are restricted.
Timing Matters Too
Research consistently shows that spreading protein across 4–6 meals, at roughly 20–40g (or about 0.25g/kg) per sitting, produces better muscle protein synthesis than eating the same daily total in one or two large meals. This tracker's log naturally supports that, since you can log foods throughout the day as you eat them.
Frequently Asked Questions
Because the widely repeated "1g per pound of bodyweight" figure (about 2.2g/kg) isn't well supported by the actual research. Multiple large, independent meta-analyses have found no additional muscle growth benefit beyond roughly 1.6g/kg, even in resistance-trained individuals. More isn't harmful for most healthy people, it's just not doing anything extra.
As of 09/09/2026, it expanded into a full macro tracker covering carbs and fat as well as protein, plus energy totals in both kcal and kJ. If you preferred it as a simple protein-only tool, use the "Protein Only" toggle near the top — it hides the carb/fat columns and targets everywhere, without losing any of the underlying data you've already logged.
They're broad, commonly cited starting ranges (grams per kg of body weight, adjusted by goal) — not as evidence-tight as the protein figure, since carb and fat needs depend heavily on total calorie intake and training volume in a way this tool doesn't calculate. Treat them as a reasonable starting point to adjust from based on how you actually feel and perform, not a precise prescription.
They're based on standard reference values for typical preparations of each food (USDA-style figures), which is accurate for most purposes. Specific brands, cuts, and cooking methods can vary the real number somewhat — use the Custom Food option to enter an exact figure from a packaging label, or the Pantry's "Edit Macros" option to correct a food you've already logged.
Yes, it's saved automatically in this browser's local storage, so it'll still be here if you come back later the same day. It's not backed up anywhere online, so it won't appear on a different device, and clearing your browser data will remove it.
For people with healthy kidneys, research hasn't found evidence of harm even at intakes well above typical targets (studies up to 3.2g/kg for 16 weeks found no adverse effects on kidney function in healthy adults). This doesn't apply to people with existing kidney disease, who should follow their doctor's specific guidance instead.