High-Protein Macro Calculator
A protein target built for muscle preservation or growth, not just a general minimum.
Daily calories for maintain weight
2668 cal
Protein
170g
Carbs
330g
Fat
74g
Frequently Asked Questions
How much protein counts as "high-protein" here?
About 1g per pound of bodyweight -- on the higher end of common recommendations, sized for people actively trying to build or preserve muscle rather than just hit a general health minimum.
Is more protein always better?
Not indefinitely -- past a certain point (roughly 1g per pound for most people), extra protein doesn't add meaningfully more muscle-building benefit. This target is already near that upper useful range, not a starting floor.
Does a high-protein target work for cutting and bulking both?
Yes -- protein scaled to bodyweight stays the same whether your overall calories are up or down, which is exactly why it matters most in a cut (protecting muscle) and a bulk (building it).