BOEZOR Tools

Protein Calculator

Protein protects muscle and drives recovery. Find your daily target, how to split it across meals, and how it shifts when you diet hard.

Result

Your protein target

Recomposition

Why protein comes first

Protein is both the building block for muscle and the macro that best protects it in a deficit. Training sets 0.8 g/kg is not enough; the evidence-based range is 1.6–2.2 g/kg of bodyweight, rising with training load and in a diet.

Daily protein

175 g/day

Recommended range: 145–200 g/day

Per meal (4×)

~44 g

Guideline: 25–40 g per meal (0.3–0.5 g/kg)

Timing & hydration

Spread protein across 3–5 meals, roughly 3–5 hours apart, for repeated muscle-building signals.
Get protein within 2–3 hours around training, ideally with some carbs.
A pre-sleep serving of 20–40 g supports overnight recovery.
Drink enough water — higher protein raises your fluid needs, especially in a cut.

These are estimates. Prioritise whole-food protein sources and adjust from performance and recovery over 2–4 weeks.

Save your daily protein target to plan your meals against.

See how protein fits with your full calorie and macro targets.

Open the Macro Calculator Get the Recomp Starter Kit

See the science: Protein in the graph →

Protein Calculator

Hit your protein.