Protein Intake for Men Calculator

Determine your ideal protein intake for men based on scientific multipliers for muscle growth, fat loss, and longevity.

What Your Results Mean

Understanding your protein intake for men result is the foundation of achieving a peak physique. For men, protein isn’t just about muscle; it’s about hormonal health, satiety, and metabolic rate.

  • Grams per Day: Your total daily target to support your current activity level and goal.
  • Distribution: For optimal absorption, men should aim to split this total into 4-5 meals containing 30-50g of protein each.

Why Men Require Different Protein Needs

Biologically, men typically possess higher levels of testosterone and a greater percentage of lean muscle mass than women. This physiological difference necessitates a higher protein intake for men to maintain that tissue and support androgenic functions.

As men age, they also face sarcopenia (age-related muscle loss). Increasing protein intake alongside resistance training is the medically-proven way to combat this decline.

How This Calculator Works

Our algorithm uses the Mifflin-St Jeor equation to establish your Basal Metabolic Rate (BMR) and then applies specific protein multipliers:

Category Multiplier (g per kg)
Sedentary / Health 0.8 – 1.2
Weight Loss (Cutting) 1.8 – 2.2
Muscle Gain (Bulking) 1.6 – 2.0

Real World Examples

Example 1: The Office Worker

John weighs 90kg and is sedentary. His target: ~90-108g of protein daily for basic health.

Example 2: The Athlete

Mike weighs 85kg and lifts weights 5 days a week for muscle gain. His target: ~153-170g of protein daily.

High-Protein Foods for Men

To hit your protein intake for men goal, prioritize these nutrient-dense sources:

Food Source Protein per 100g
Chicken Breast31g
Lean Beef26g
Eggs (2 Large)13g
Greek Yogurt10g
Lentils (Cooked)9g

Frequently Asked Questions

Can too much protein damage my kidneys? +
For men with healthy kidney function, high protein intake is medically safe. Ensure adequate hydration to help the kidneys process nitrogen byproducts.
Is plant protein as good as animal protein for men? +
Yes, though men may need to consume a wider variety of plant sources to ensure a complete amino acid profile, specifically for leucine which triggers muscle growth.
Does protein improve testosterone levels? +
Indirectly, yes. Protein supports muscle mass and fat loss; lower body fat and higher muscle mass are strongly correlated with healthier testosterone levels in men.

Ready to Optimize Your Nutrition?

Get your numbers now and start your journey toward a stronger, healthier self.