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Protein Calculator
Get a daily protein range and a practical middle target, then split it across your meals.
How protein is set
ARC uses 1.6–2.2 g/kg/day for resistance-trained muscle gain or maintenance, and 1.8–2.4 g/kg/day for resistance-trained cutting. The headline is the middle of the range, then an approximate per-meal split. The top of the range is not automatically better.
How this is calculated
- These ranges are ARC product methodology for planning, not a medical prescription.
- Consistency beats chasing the highest gram number.
If you are in a deficit, read protein while cutting.
Questions
How much protein do I need per day?
For resistance-trained gain or maintenance, ARC uses 1.6–2.2 g per kg of bodyweight per day. The headline is the middle of that range, then an approximate per-meal split. Open the protein calculator.
How much protein should I eat while cutting?
While cutting with resistance training, ARC uses 1.8–2.4 g/kg/day. That is a planning range, not a medical prescription. Protein while cutting covers why the range sits a little higher.
Does protein depend on bodyweight?
Yes. The tool scales grams from bodyweight in kilograms. Switching units changes the display, not the underlying g/kg math.
Should I split protein across meals?
ARC shows an approximate split so the daily total is easier to eat. The top of the range is not automatically better. Consistency with the daily total matters more than chasing a perfect per-meal number.