Daily Figures Edition No Sign-Up • No Tracking • Free Forever Vol. XII — No. 204
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Fitness — Nutrition

Protein Intake Calculator

Enter your body weight and goal to get how much protein to eat per day, and per meal.

Filed by The Statistics Desk  |  Method: body weight × g/kg factor
Protein per day
—
Grams of protein to aim for.
Readout
Recommended range—
Per meal—
Protein calories—
Factor used—
Show our math
Enter your figures above to see the step-by-step working.
Educational estimate — not dietetic adviceEverything computed client-side — nothing leaves this page

How the Protein Intake Calculator Works

Protein is the macronutrient that repairs and builds muscle, keeps you full, and is hardest for the body to store as fat. How much you need scales with your body weight and your goal, and is usually expressed in grams per kilogram of body weight per day.

Recommendations run from about 0.8 g/kg for a sedentary adult (the bare minimum to avoid deficiency) up to roughly 1.6–2.2 g/kg for people training hard to build or keep muscle, especially while dieting. Enter your weight and pick a goal; we multiply the two, show a sensible range around it, and divide by your meals so you know how much to eat at each sitting.

protein (g/day) = body weightkg × goal factor

Frequently Asked Questions

How much protein do I need to build muscle?

Most evidence points to about 1.6 to 2.2 grams per kilogram of body weight per day for people doing resistance training. Going much above that range offers little extra benefit for muscle growth.

Should I use body weight or lean mass?

Body weight works fine for most people. If you carry a lot of body fat, basing the target on your goal or lean body weight avoids overestimating, since fat tissue has little protein demand.

Does it matter how I spread protein across the day?

Spreading protein over three to five meals of roughly 20–40 g each modestly improves muscle protein synthesis compared with one or two large servings. This tool divides your daily target by your number of meals to show a per-meal figure.

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