What this version sets up for you
This page starts with male settings and a sample body of 180 lb (82 kg) and 5 ft 10 in (178 cm). Change these to your own numbers.
Being male does not raise your protein per pound. The ranges per kilogram are the same for everyone with the same goal. What male settings change is the calorie estimate. Men get a higher resting calorie number than women of the same size, and we never suggest fewer than 1,500 calories a day for men. That shapes the macro split under your protein result.
Bigger body, bigger number
Your total grams follow your weight, so heavier men get higher targets. There is one limit. If your BMI is over 30, we base protein on the weight you would be at a BMI of 30. Extra body fat does not need extra protein.
For a man who is 5 ft 10 in (178 cm), that weight is about 209 lb (95 kg). So a man of that height who weighs 250 lb (113 kg) gets a target based on 209 lb, not 250.
About the "1 gram per pound" rule
Many gym plans use 1 gram of protein per pound of body weight. That equals 2.2 g/kg, the top of our range for building muscle or losing fat. It is fine if you like it, but research suggests most of the benefit comes by about 1.6 g/kg. The lower end of your range is a solid target on busy days.
Tips for men
- Aim for 3 or 4 solid protein meals, not one huge dinner.
- Eat a protein food after training, like chicken, eggs, or a shake.
- Eating out a lot? Our list of top protein fast food orders can help.
Want the full walk-through of goals? Use the main protein calculator, or see our guide for men.