Daily Protein Target Calculator
In short
A practical daily protein target is roughly 1.6–2.2g per kg of body weight when you are training, higher when losing fat to protect muscle. This tool gives you a number and real Malaysian food examples to hit it.
Protein is the one nutrition lever most people under-use. Get it roughly right and training works better, hunger drops, and muscle is protected during fat loss. You do not need to be exact, a target range is enough.
How it works
- Fat loss uses ~2.0–2.2g/kg to protect muscle in a calorie deficit.
- Maintenance uses ~1.6g/kg.
- Muscle building uses ~1.8–2.0g/kg spread across the day.
Frequently Asked Questions
Is more protein always better?+
No, beyond roughly 2.2g/kg there is little extra benefit for most people. Consistency at the target matters more than going higher.
I have kidney concerns, is this safe?+
If you have kidney disease or medical concerns, check with your doctor first. This tool is general fitness guidance, not medical advice.
Ready to start?
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