Daily Protein Calculator — How Much Do You Need?
Protein is the one macro that, if you skimp on it, costs you muscle while dieting. Set your weight and goal to get your gram range and per-meal target.
160 - 192g
The evidence-based numbers
Cutting: 2-2.4 g per kg, because a deficit raises the risk of muscle loss. Maintenance: 1.6-2 g. Bulking: 1.8-2.2 g. Going higher isn't harmful but adds nothing.
Affordable Egyptian protein sources
Eggs (6.5g each), foul (14g a bowl), chicken breast (46g per 150g), tuna (33g a can), Greek yogurt (17g), cottage cheese and lentils. Supplements are optional when food is on point.
Spreading it across the day
Split protein across 3-4 meals of 25-40g each. That pattern stimulates muscle protein synthesis better than one large hit.
FAQ
Does extra protein damage the kidneys?▼
In healthy people, research shows no harm from high protein. Anyone with existing kidney disease should ask their doctor first.
Base protein on current or ideal weight?▼
If your body fat is very high, base it on ideal weight or lean mass so the target stays realistic.
Do I need whey protein?▼
Whey is just a convenient way to hit the number. If food gets you there, you don't need it.