What next?
Protein is one macro. These place it in the whole day.
How to use this calculator
- Enter your body weight.
- Pick your goal and activity level.
- Read your daily protein target and per-meal split.
What your result means
The target is grams of protein per day to support your goal, scaled to your body weight; spreading it across meals helps your body use it. It is a guideline — needs rise with training and age, and medical conditions may change it, so check with a professional.
Why this one is different
A Rate used row shows the grams per kilogram sitting behind your target, so the assumption is visible instead of buried inside the total. Two further rows make it usable: a per-meal figure, and a rough equivalent in eggs or chicken breast. A daily gram total is hard to shop for; a number of eggs is not.
Why active people need far more protein than they think
General health guidelines set protein low — enough to avoid deficiency, not enough to thrive if you train. Muscle is built and repaired from protein, so athletes and lifters benefit from roughly double the baseline, spread across the day.
Getting enough isn’t just for bodybuilders: it protects muscle as we age, keeps you fuller for longer, and supports recovery from everyday wear and tear.
How it works
Protein needs scale with body weight and activity. Around 0.8 g/kg covers basic health for sedentary adults, while active people and those building muscle benefit from 1.6–2.2 g/kg. Spreading intake across meals helps your body use it efficiently.
Formula
Example calculation
A 75 kg person training for muscle gain (1.6 g/kg):
Spread across ~4 meals ≈ 30 g each.
Frequently asked questions
Can I eat too much protein?＋
For healthy adults, moderately high protein is generally safe. Those with kidney conditions should follow medical advice before increasing intake.
Does timing matter?＋
Total daily intake matters most, but spreading protein evenly across meals slightly improves muscle protein synthesis.
How much protein per meal is useful?＋
Roughly 0.3 g per kg of body weight per meal, or about 20-40 g for most adults, is enough to maximise the muscle-building response. Spreading intake across three or four meals is more effective than one large serving.
Do I need more protein when losing weight?＋
Yes. Higher protein intake during a calorie deficit helps preserve lean mass and increases fullness, which is why deficit targets often sit at the upper end of the range.
Do plant proteins count the same?＋
They count towards the total, but most single plant sources are lower in one or more essential amino acids. Combining sources across the day, or eating slightly more in total, closes the gap.
Is powder better than food?＋
No. Powder is convenient and cheap per gram, nothing more. Whole foods bring fibre and micronutrients with the protein.
Related calculators
Assumptions & limitations
Every figure here comes from a simplified model. Keep these limits in mind when reading your result:
- Targets use grams-per-kilogram guidelines for the goal you pick.
- Needs shift with training load, age and overall health.
- People with kidney conditions should get medical advice before raising protein.