Protein Intake Calculator
Find how much protein to eat daily based on your weight and goal.
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Your target
0g/day
Per meal
~0 g
across 3 meals
Population-level guidance by weight and goal, not individual prescription. Anyone with kidney disease or other conditions should follow medical advice.
Understanding your result
The number is your daily protein target in grams, a practical goal to aim for. Protein supports muscle repair, immune function, and satiety. Spread it across meals and pair with resistance training if your goal is to build or preserve muscle.
Want to put this protein target to work in your routine?Read the guide →Why track protein?
Protein is the macronutrient most tied to muscle repair and fullness. A clear daily gram target helps you plan meals instead of guessing. The figure on this page is a planning aid for healthy adults, not a medical prescription.
When to use this calculator
Use it when you want a grams-per-day target from body weight and a simple goal (maintain, build muscle, or lose fat while preserving muscle). It fits everyday meal planning and training weeks. It does not replace dietitian care for kidney disease, pregnancy, eating disorders, or other clinical needs.
How to read the result
After you calculate, focus on these pieces:
- Daily grams: the main target for the day.
- Per-meal estimate: a rough split across three meals so you do not dump all protein into one sitting.
- Goal factor: grams per kg used for maintain (1.2), muscle (1.6), or fat loss with muscle preservation (1.4).
How it's calculated
We use grams per kg of body weight depending on your goal:
| Goal | Protein (g per kg body weight) |
|---|---|
| Maintain weight & health | 1.2 g/kg |
| Build muscle | 1.6 g/kg |
| Lose fat (preserve muscle) | 1.4 g/kg |
Spreading your intake
Distributing protein across meals (e.g. 20–40 g per meal) can support muscle protein synthesis better than eating most of it in one sitting. Include a variety of sources: lean meat, fish, eggs, dairy, legumes, for a balanced diet.
Practical tips
- Spread intake across the day. Many people aim for about 20–40 g per meal when that fits their total.
- Mix animal and plant sources when you can: lean meat, fish, eggs, dairy, legumes, and soy foods.
- If you train hard, keep protein steady on rest days too. Muscle repair does not stop when you leave the gym.
- Recalculate when weight or goal changes a lot. Small week-to-week swings do not need a new target every day.
Limitations
Factors are population averages by body weight and goal. They ignore age, kidney status, medication, and individual training load. People with kidney disease or other medical conditions should follow clinical advice. Higher is not always better.
Factors follow common sports nutrition ranges discussed in ISSN and similar reviews on protein for healthy adults in resistance training. Values are educational averages, not clinical orders.
FAQ
How much protein per day to build muscle?
Research often suggests about 1.6 g per kg of body weight (or higher in some studies) for people in a resistance-training program. Our "Build muscle" option uses 1.6 g/kg.
Can you eat too much protein?
For healthy adults, intakes up to 2 g/kg are generally safe. Very high intakes may not add extra benefit. People with kidney disease should follow medical advice.
Do plant proteins count the same?
Yes toward the daily gram total. Variety helps cover amino acids. Combine legumes, grains, soy, and other sources across the day if you eat little or no animal protein.
Should I use current weight or goal weight?
Use your current body weight unless a clinician told you otherwise. The tool multiplies that weight by the goal factor.