Once you enter your details, the MNM ProLabs Protein Calculator generates three evidence-informed daily protein targets to help you plan with clarity:

• Baseline (RDA / Minimum Intake): A conservative starting point designed to support essential physiological functions.
• Build (Muscle Gain): A higher target intended to support resistance training adaptation, recovery, and lean mass development.
• Cut (Fat Loss): A performance-focused target designed to help preserve lean mass while dieting and improving body composition.

Why We Show the RDA (and Why Active People Often Need More)

The current Recommended Dietary Allowance (RDA) for adults is 0.8 g/kg/day (about 0.36 g/lb/day). While this guideline is widely used, it is primarily intended to cover minimum needs for the general population—not necessarily to optimize body composition, strength, or athletic performance.

In practice, many sports nutrition researchers consider the RDA too low for people who train consistently, are dieting, or are trying to improve muscle-to-fat ratios. That’s why the MNM ProLabs calculator uses the RDA as a baseline, then provides performance-driven ranges for building and cutting, based on research in resistance-trained and athletic populations.

How the “Build” and “Cut” Targets Are Estimated

To generate muscle-gain and fat-loss targets, the calculator uses your body weight and applies grams-per-kilogram ranges that are commonly supported in sports nutrition research for lifters and athletes. Your goal influences where your recommendation lands:

• Muscle Gain: typically trends higher to support training recovery and growth
• Fat Loss: typically stays high enough to support satiety and help protect lean tissue during a calorie deficit

How Much Protein Is “Too Much?”

High-protein diets are widely used for physique and performance goals, but it’s fair to ask if there’s a downside. Some research raises concerns about potential long-term issues—particularly related to kidney function—while other evidence shows no harmful effects in otherwise healthy individuals, and highlights benefits for body composition and performance.

There isn’t a single hard cutoff that applies to everyone, but as a practical rule of thumb:
If you’re consistently above ~2.0 g per pound of body weight per day, you’re likely pushing beyond what most people need for results and may be edging into “more than necessary” territory.

If you have kidney disease, metabolic conditions, or other medical concerns, you should consult your physician or a registered dietitian before significantly increasing protein intake.

Additional Protein Resources (MNM ProLabs)

If you want to go deeper, explore these MNM ProLabs guides:

• How Much Protein Should You Eat?
• Pea Protein Guide
• High-Protein Breakfast Ideas

References

1. Ruiz-Castellano, C., Espinar, S., Contreras, C., Mata, F., Aragon, A. A., & Martínez-Sanz, J. M. (2021). Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review. Nutrients, 13(9), 3255.
2. Hector, A. J., & Phillips, S. M. (2018). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 170–177.
3. Kamper, A. L., & Strandgaard, S. (2017). Long-Term Effects of High-Protein Diets on Renal Function. Annual Review of Nutrition, 37, 347–369.
4. Jäger, R., Kerksick, C. M., Campbell, B. I., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.