Tea For Guys Protein Intake Calculator for Men: find your daily protein target in seconds using a proven bodyweight method. Choose your goal (cut, maintain, gain), activity level, training frequency, and preferred meals per day. Hit “Calculate” to see your exact grams per day, per-meal splits, calories from protein, and simple high-protein food equivalents - plus a tea routine (Energy AM, Fasting PM) that helps you stay consistent.
Protein Intake Calculator
Quick Presets
Tap a preset to start. You can still change goal, activity, and weight—your protein target updates on Calculate.
Goal
Protein supports your main goal. Cutting needs a bit more to preserve muscle; gaining can be slightly lower but still high quality.
Activity Level
Choose your typical week. Sedentary = desk + low steps. Light = 1–3 light workouts. Moderate = 3–5 sessions. Heavy = physical job or 6–7 sessions. Athlete = high-volume training.
Age doesn’t change the math directly here but helps you choose realistic goals and recovery expectations.
Enter your morning bodyweight or tap a preset. Protein grams will be calculated per kilogram.
More training usually benefits from slightly higher protein to support recovery and muscle retention.
We’ll split your daily protein target evenly across meals for simple planning.
Make High-Protein Days Easier
Morning: Energy Blend to replace coffee and stay focused. Afternoon: Fasting Blend to curb cravings until dinner. Count tea toward hydration.
How Much Protein Do Men Need? The Straight Answer
Most active men do well in the range of 1.6–2.2 grams of protein per kilogram of bodyweight per day (about 0.7–1.0 g/lb). The lower end works when you’re maintaining weight and eating enough calories. The upper end shines during a fat-loss phase when calories are lower and you want to keep muscle, performance, and energy as high as possible.
This calculator uses that proven bodyweight method and adjusts your multiplier based on your goal (cut, maintain, gain), activity level, and training days. You also choose how many meals you like to eat, and we’ll split your daily target into an easy per-meal number.
Protein for Fat Loss, Maintenance, and Lean Gains
Cutting (Fat Loss)
When calories come down, protein should go up. A higher protein intake helps preserve lean mass, reduces hunger, and stabilizes energy. For a steady cut, 1.8–2.0 g/kg is a great target. For a short, aggressive cut, pushing toward 2.0–2.2 g/kg can help you keep strength while the scale drops.
Maintaining
At maintenance, 1.6–1.8 g/kg is typically enough to keep muscle protein synthesis supported—especially if you train 2–4 times per week and hit your steps. It’s also an easy number to maintain socially and while traveling.
Gaining Lean Mass
Bulking doesn’t mean unlimited calories. Aim for a modest surplus and keep protein around 1.6–1.8 g/kg. More protein doesn’t magically add muscle if total calories and training quality aren’t dialed in.
Per-Meal Protein: How to Split the Day
Muscle is built and maintained through repeated “protein feedings.” Splitting protein evenly across 2–4 meals helps you hit a solid dose each time. As a simple rule, most men do well with 30–50 g at each meal. If you train, put one of those servings within 1–2 hours after your workout.
High-Protein Foods (Simple Equivalents)
| Food | Typical Serving | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 120 g / 4.3 oz | ~35 g |
| Lean ground beef (90%), cooked | 120 g / 4.3 oz | ~28 g |
| Salmon, cooked | 120 g / 4.3 oz | ~25 g |
| Eggs | 2 large | ~12 g |
| Egg whites | 200 ml / ~7 fl oz | ~20 g |
| Greek yogurt (0–2%) | 200 g | ~20 g |
| Cottage cheese (1–2%) | 200 g | ~24 g |
| Whey or casein shake | 1 scoop | ~22–25 g |
| Tofu (firm) | 150 g | ~18 g |
| Lentils (cooked) | 1 cup | ~18 g |
Use these as building blocks. If your per-meal target is 40 g, combine a main protein with a secondary source (e.g., chicken + Greek yogurt sauce).
Protein Timing: What Actually Matters
- Daily total first: hit your grams per day.
- Even splits: 2–4 meals with 30–50 g each is simple and effective.
- Post-workout: get one solid serving within a couple hours after training.
- Evening protein: cottage cheese or casein can reduce late-night snacking.
Tea + Protein: Why It Works for Busy Men
Protein keeps you full; tea keeps you consistent. Our Energy Blend replaces the harsh coffee spike and crash with smoother focus, while our Fasting Blend helps tame afternoon cravings so you can stick to your plan and hit your protein by dinner. Add tea to your hydration total and keep sweeteners minimal for best results.
Common Mistakes (and Easy Fixes)
- All protein at night: split evenly across the day for better recovery and appetite control.
- Too little on a cut: go toward the higher end (1.8–2.2 g/kg) when calories are low.
- Ignoring steps and sleep: adequate protein helps, but fat loss also needs NEAT (7–10k steps) and 7–8 hours of sleep.
- Ultra-low calories + ultra-high protein: results stall when you’re constantly hungry. Choose a steady deficit and keep energy stable.
Sample Day at 180 g Protein (3 Meals)
- Meal 1: Omelet (3 eggs + 200 ml egg whites) + Greek yogurt (200 g) → ~55 g
- Meal 2 (post-workout): Chicken bowl (150 g chicken, rice, veggies) + whey shake → ~60 g
- Meal 3: Salmon (170 g) + cottage cheese (150 g) + salad → ~65 g
Adjust portions to hit your specific number. Season well, keep sauces lighter, and you’re good.
FAQ: Men’s Protein Intake
Is more protein always better? Not necessarily. There’s a ceiling of benefit once calories and training are set. Stay in the effective 1.6–2.2 g/kg range.
Can I get all protein from shakes? You could, but whole foods bring micronutrients and satiety. 1–2 shakes/day is a practical cap for most men.
Do I need to track grams? It helps at first. Once you learn portions, you can eyeball within ±10% and still make great progress.
What if I’m vegetarian? Totally doable. Use tofu, tempeh, seitan, Greek yogurt, cottage cheese, eggs (if allowed), and plant blends.
Will high protein hurt my kidneys? In healthy individuals, higher-protein diets within normal ranges are generally considered safe. If you have a medical condition, talk to your clinician.
Putting It All Together
Pick your goal, set your activity and training, and get your daily protein target. Split it into 2–4 meals, build each plate around a strong protein source, and use a simple tea routine (Energy AM, Fasting PM) to help you stay consistent—especially on hectic days. That’s the men’s blueprint: high-protein meals, steady energy, and a plan you can keep for months.