Health

Protein Intake Calculator

Find your daily protein target based on goal and bodyweight, with a per-meal breakdown.

Metric (kg) Imperial (lb)

Weight (kg)

Meals per day

Goal

Fat loss Maintenance Muscle gain Endurance

Daily protein target

— g/day

Enter your weight and goal to see your range.

Low end—

High end—

Per meal—

Why protein matters

Protein is the most satiating macronutrient and the substrate your body uses to repair muscle, skin, hormones and enzymes. Unlike fat and carbohydrate, the body has no real storage compartment for amino acids beyond circulating muscle tissue, so daily intake matters. The 0.8 g/kg RDA is a floor designed to prevent deficiency in sedentary adults — it is not an optimum. Modern research from the International Society of Sports Nutrition, Schoenfeld and Helms converges on 1.6 to 2.2 g per kilogram of bodyweight for active adults, with the upper end favoured during fat loss to protect lean mass. Distribution matters too: aim for 0.3–0.4 g/kg per meal across 3–5 feedings to maximise muscle protein synthesis. Vegetarian and vegan eaters can hit the same targets but should diversify sources (legumes, soy, dairy or supplements) so the leucine threshold is met at each sitting.

How to use the protein calculator

Pick units and weight — Use a recent morning weight; protein scales linearly so even a few kilograms shift the daily target.
Choose your goal — Cut, maintain, bulk or endurance each set a different gram-per-kilo range based on the literature. Cutting needs the most protein per kilo to spare muscle.
Set meals per day — Three to five protein feedings is the sweet spot. The per-meal box shows how much protein each plate should contain.
Plan around foods — 100 g of cooked chicken breast is ~31 g of protein, an egg is ~6 g, 200 g of Greek yogurt is ~18 g. Build meals to hit the per-meal box from real foods first, supplements second.

How the math works

Daily target = bodyweight × goal-specific factor. Cut: 2.0–2.4 g/kg. Maintain: 1.2–1.8 g/kg. Bulk: 1.6–2.2 g/kg. Endurance: 1.2–1.6 g/kg. The summary shows the centre of each range. Per-meal portion = total ÷ meals.

Goal ranges (grams per kg of bodyweight)

Ranges are taken from peer-reviewed sport-nutrition reviews. Choose the lower end if you have any kidney issue and consult a physician for a personalised plan.

Goal	g/kg	Notes
Fat loss	2.0 — 2.4 g/kg	Highest protein to spare muscle while in a calorie deficit.
Maintenance	1.2 — 1.8 g/kg	Default range for active adults at maintenance calories.
Muscle gain	1.6 — 2.2 g/kg	Slightly lower than cutting because the calorie surplus is anabolic on its own.
Endurance	1.2 — 1.6 g/kg	Endurance athletes need protein for repair and mitochondrial turnover, but lower than strength athletes.

Frequently asked questions

Is more protein always better?

No. Returns plateau above ~2.2 g/kg in trained lifters and intakes above ~3.5 g/kg displace carbs needed for performance. Stay inside the recommended band unless you have a specific reason.

Does protein damage the kidneys?

In healthy adults there is no evidence that high-protein diets cause kidney damage. Anyone with diagnosed kidney disease should consult a nephrologist before raising intake.

How much protein per meal?

Aim for 0.3–0.4 g/kg per meal — about 25–40 g for most adults — to maximally stimulate muscle protein synthesis at each feeding.

Can I get enough on a vegan diet?

Yes, but it takes more planning. Combine soy, legumes, grains and nuts so leucine reaches roughly 2.5 g per meal, or use a soy/pea isolate to top up.

Should I cycle protein?

Daily protein matters more than weekly average. Hitting a single high day after several low days does not rescue muscle protein synthesis. Be consistent.

Whey, casein or food?

Whole foods first because they bring micronutrients. Whey is convenient post-workout. Casein at night extends amino-acid availability through sleep but is not essential.

Protein Intake Calculator