Find Your True Protein Target for Weight Loss and Muscle Gain (With Calculator)
Protein Intake Calculator
Your Protein Results
Your daily protein goal
— g
Research insight
Contrary to the long-held belief that protein intake is capped at 20–25g per meal, a recent study by Trommelen et al. demonstrated that consuming 100g of protein in one sitting elevated muscle protein synthesis, with the anabolic response remaining elevated beyond 12 hours. This means the old myth taught by old school bodybuilders — that you must eat 6 small meals of 20–40g across the day — is not true. Simply hit your total protein goal at any given time across the day.
Trommelen et al., 2023 — Cell Reports Medicine
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How the calculator works
Traditional guidance recommends 1g of protein per lb of body weight. For an overweight individual, this can be 200-300g—an expensive and excessive amount, as the body can only utilise so much protein.
How our calculator works it out is by:
- Working out physical lean muscle mass.
- Allocating 1g of protein per lb of lean muscle.
Calculating it this way leads to more accurate results, which is scientifically proven.
What is protein?
Protein is one of the main macronutrients and is used to repair, maintain and build muscle. It must be consumed daily as the body cannot store it.
If someone doesn't hit the required protein each day, all of the body's building blocks (including skin, hair, and hormones could suffer).
Top 3 Reasons to Consume Protein
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Metabolism
Every pound of muscle burns 6 calories per day, compared to 2 for fat.
If someone diets without enough protein, they risk significant muscle loss, which severely decreases their metabolism in the long-term.
Eating the right amount of protein and doing weight resistance training helps maintain muscle, preventing a major metabolic slowdown.
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Sarcopenia
As someone gets older, they naturally lose muscle. This muscle degradation can lead to reliance on mobility aids later in life.
Prioritising protein and weight resistance training builds a muscle buffer. This is an investment in the future, ensuring better mobility in later years.
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Negative comments
When on a diet, not eating the right amount of protein or not lifting weights can cause people to burn muscle as well as fat. This is why people can look weak, fragile, and **lacking shape**.
It is super important to hit protein targets and lift weights. This will only lead to them looking fitter and healthy, not 'big/bulky'.
Hitting your protein target
Knowing the target means little without hitting it consistently. Many people underestimate their protein intake and, in most cases, have no clear idea whether the goal is being reached.
By logging your food in the Team RH App, you get a clear picture of your daily protein intake, weekly progress, and where the gaps are.
Hitting the target becomes a simple daily habit rather than guesswork.
How do I know what Protein to buy?
It's important to invest in something you can trust.
Our protein is made in-house so there are no corners being cut somewhere down the supply chain, and we know exactly what's in it.
High-quality whey, 24g protein per serving, low in sugar and super smooth. Not just a shake either - blend it into oats, pancake batter, muffins, or hot coffee!
Knowing what to eat
The app also breaks down the protein content of individual foods and meals, along with tags that identify higher-protein choices for easy inspiration.
Having this insight makes it's much easier to make any swaps or tweaks to what you already eat.