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Protein for building muscle

When the goal is build muscle, this calculator uses 1.4–2.0 grams of protein per kilogram of body weight. Activity does not change that row. Sedentary and extra active both land on the same band.

What the range means

The low end is 1.4 g/kg and the high end is 2.0 g/kg. For 70 kg that is 98–140 g. The midpoint of those gram values is 119 g. You can move a slider anywhere inside the displayed range and save that amount as the daily goal.

What the range does not do

It does not add an extra activity multiplier on top of 1.4–2.0. It does not change because of sex, height, or age. It is a planning estimate for adults 18–80, not a training program and not a medical prescription. Protein is only one part of gaining muscle. This app does not calculate calories, sets, or recovery.

A practical way to use it

1. Enter the weight you actually use, in kilograms, pounds, or stones.
2. Choose Build muscle. Ignore the urge to also “boost” the factor for being very active.
3. Start near the midpoint unless you already have a reason to sit lower or higher in the range.
4. Log foods against the saved goal so you can see whether the day reached it. A day counts as reached when logged grams are at least the goal in effect that day.

Common mistakes

• Using the fat-loss band (1.2–2.0) when the goal is building, or the reverse.
• Comparing yourself with someone else’s grams without converting both people to grams per kilogram.
• Treating catalog foods as exact. They are labeled approximate.

Compare this with protein while losing fat and the full grams-per-kilogram table.

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