Kcalbit

How much protein to eat when cutting, maintaining, or bulking, with simple gram-per-kg rules.

Protein helps preserve muscle while cutting and supports growth while bulking.

Quick targets (per kg bodyweight)

• Cut: 1.8–2.2 g/kg
• Maintain: 1.6–2.0 g/kg
• Bulk: 1.6–2.0 g/kg

Example: 82 kg cut → ~150 g/day. Split across 3–4 meals (25–45 g per meal).

Food first, supplements optional

• Lean meat, fish, eggs, dairy
• Tofu/tempeh, legumes
• Whey/casein if convenient

Tracking tips

• Weigh portions with a kitchen scale
• Use a simple food log; exactness matters less than consistency

Adjust ±10–20 g/day based on satiety, performance, and scale trends.