Protein Intake Calculator
Find your daily protein target based on your body weight and training goal.
How to use the protein intake calculator
- Enter your body weight and choose a unit.
- Select your goal: maintain, build muscle, or fat loss.
- Click Calculate to see your daily and per-meal protein range.
Spread protein across the day
Distributing protein across 3–4 meals of 0.4 g/kg each maximises muscle protein synthesis better than loading it all into one meal.
Frequently asked questions
How much protein do I need to build muscle?
Research supports 1.6–2.2 grams of protein per kilogram of body weight per day for muscle growth in trained individuals.
Can you eat too much protein?
For healthy people, intakes around 2 g/kg are safe. Very high intakes offer little extra benefit for muscle and displace other nutrients.
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