ARC calculator

Protein Calculator

Get a daily protein range and a practical middle target, then split it across your meals.

These results are estimates, not guarantees. ARC is an educational fitness-planning product, not medical treatment.

Next tool

Calorie deficit
Estimate maintenance with Mifflin-St Jeor, then compare 10–25% deficit scenarios. Default is 15%.
Bulk / cut / recomp
Answer a few questions and get a path to consider — cut, lean gain, or recomp — with a clear next tool.

Related guides

How ARC Sets Protein While Cutting
Bulk vs Cut vs Recomp

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.