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Calculator MalaysiaCalculator Malaysia

🥩 Protein Calculator

Protein Calculator Malaysia — How Much Protein to Build Muscle

Work out exactly how much protein to eat per day for muscle gain or fat loss — for men & women. Based on ISSN guidelines (1.6–2.4 g/kg), with Malaysian food sources.

Updated: June 2026 · Source: ISSN position stand, Examine.com

How Much Protein Per kg? (By Goal)

Protein needs are set per kilogram of body weight. The more you train and the leaner you want to get, the higher the target. These ranges come from the International Society of Sports Nutrition.

GoalProtein / kgNotes
General health (sedentary)0.8–1.2 g/kgRDA baseline — minimum to avoid deficiency
Build muscle / bulk1.6–2.2 g/kgSweet spot for hypertrophy with training
Lose fat (preserve muscle)1.8–2.4 g/kgHigher protein protects muscle in a deficit
Endurance athletes1.2–1.6 g/kgSupports recovery, lower than strength needs

How Much Protein for Men to Build Muscle (60–90 kg)

For men building muscle, target 1.6–2.2 g/kg — roughly your body weight in kg × 2.0 grams per day. Here's the daily protein for common body weights:

Body WeightTarget (build muscle)Healthy Range
60 kg120 g/day96–132 g/day
70 kg140 g/day112–154 g/day
75 kg150 g/day120–165 g/day
80 kg160 g/day128–176 g/day
90 kg180 g/day144–198 g/day

A 70 kg man needs ~140 g/day — about 2 chicken breasts + 1 whey shake + 4 eggs, spread over the day.

Protein Calculator for Women — Muscle Gain & Fat Loss

Women follow the same per-kg rule as men: 1.6–2.2 g/kg to build muscle, and up to 2.4 g/kg when losing fat (higher protein protects muscle in a deficit). Eating enough protein will not make women bulky — it builds tone and strength. Here's the daily target by body weight:

Body WeightBuild Muscle (×2.0)Muscle + Fat Loss (×2.2)
50 kg100 g/day110 g/day
55 kg110 g/day121 g/day
60 kg120 g/day132 g/day
65 kg130 g/day143 g/day

A 55 kg woman building muscle while losing fat needs ~110–121 g/day. Pregnant or breastfeeding women have higher needs — speak to your doctor.

Protein in Common Malaysian Foods

Hit your target with food first. Here's the protein in everyday Malaysian sources — halal and plant options included.

FoodProteinPer
Egg (1 large)~6 g1 piece
Chicken breast~31 g100 g cooked
Fish (ikan kembung etc.)~22 g100 g
Tempe~19 g100 g
Tofu (tauhu)~8 g100 g
Dhal (cooked)~9 g100 g
Milk~8 g1 cup
Whey protein~24 g1 scoop

Protein Powders to Hit Your Target Easily

Whole food comes first — but a scoop of protein (~24 g) is the easiest way to close the gap on a busy day, especially post-workout. Choose halal & registered products.

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TypeSoy protein isolate (complete)
Protein per serving~14g + amino acids
DietPlant-based · halal-friendly
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PriceRM93.10
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More Protein & Mass Options:

TasteBudds High Protein Value Pack

Meal replacement · 16% halal protein shake · 2k+ sold

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One Shot Whey Protein Performa 1kg

Tri-protein · 25g per serving · best value · 10k+ sold

RM91.80

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Kinohimitsu WellSure Plant Protein 850g

Plant-based · complete daily nutrition · 10k+ sold

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VitaXtrong Hulk Mass Gainer 1500

Bulking · 60g protein + 1,500 kcal · 8k+ sold

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Total daily protein matters most — pick the powder that fits your diet & budget. Choose halal & KKM-registered products.

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Protein Calculator — FAQ

How much protein does a 70 kg man need to build muscle?
A 70 kg man building muscle needs roughly 112–154 g of protein per day (1.6–2.2 g per kg of body weight), with about 140 g as a solid target. Spread it across 3–4 meals (~35 g each) for best muscle synthesis. That's about 4.5 chicken breasts, or 2 chicken breasts + 1 whey shake + 4 eggs. Use the calculator above for your exact figure.
How much protein should a woman eat to build muscle and lose fat?
For a woman, the same per-kg rule applies: 1.6–2.2 g/kg to build muscle, and up to 2.4 g/kg when losing fat (higher protein preserves muscle in a calorie deficit). A 55 kg woman aiming to gain muscle and lose fat needs roughly 110–132 g/day. Protein needs scale with body weight, not gender — women simply weigh less on average, so total grams are lower. Pair it with resistance training.
Is 2 g of protein per kg too much?
No — for active people building muscle, 1.6–2.2 g/kg is the evidence-based range (ISSN position stand), and up to 2.4 g/kg is safe and beneficial when cutting. 2 g/kg is well within this. Higher intakes (3 g/kg+) show no extra muscle benefit but aren't harmful for healthy kidneys. People with existing kidney disease should consult a doctor before a high-protein diet.
How much protein per kg for muscle gain?
1.6–2.2 g per kg of body weight per day is the optimal range for muscle gain, according to a meta-analysis and the International Society of Sports Nutrition. Below 1.6 g/kg you may leave gains on the table; above 2.2 g/kg gives no extra muscle. Multiply your weight in kg by 2.0 for a simple target — e.g. 75 kg × 2.0 = 150 g/day.
Whey vs plant protein — which is better for muscle gain?
Both build muscle effectively. Whey is a complete protein, digests fast, and is high in leucine (the key muscle-building amino acid) — ideal post-workout. Plant proteins (soy, pea) work just as well over a day if total protein is sufficient; soy is complete, while blends like pea+rice cover all amino acids. In Malaysia, halal-certified soy proteins (e.g. Shaklee ESP) are popular. Pick what fits your diet and budget — total daily protein matters most.
Can I build muscle eating only food, without protein powder?
Yes. Protein powder is just convenient food — you can hit your target with eggs, chicken, fish, tempe, tofu, dhal and milk. A 70 kg man needs ~140 g/day: e.g. 4 eggs (24 g) + 200 g chicken (62 g) + 100 g tempe (19 g) + 1 cup milk (8 g) + dhal/rice = ~120 g, plus snacks. Powder helps when you're busy or struggle to eat enough — not because food doesn't work.

All figures are estimates based on ISSN guidelines and the Mifflin-St Jeor framework. Not medical advice. People with kidney conditions should consult a doctor before adopting a high-protein diet.

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