Protein calculator
Enter your body weight and what you are training for. You get a daily protein range based on what sports-nutrition research recommends for people who train, and what that means per meal.
Daily protein target
128–176 g a day
About 38 g per meal across 4 meals
1.6–2.2 g per kg of body weight
Where the numbers come from
Reviews of protein for people who train regularly land on roughly 1.4 to 2.0 grams per kilogram of body weight a day, with the top of that range and a little above it worth aiming for while you eat in a deficit, when protein protects the muscle you have built.
Spreading it over three to five meals of 25–45 g each is easier to hit than one large serving, and gives every meal a reason to include a real protein source.
Questions
Is more protein always better?
No. Above the top of the range the extra protein adds little for muscle and takes the place of carbohydrate that fuels training. Hitting the range consistently matters more than overshooting it.
Should my protein change on rest days?
Keep protein roughly constant from day to day; it is carbohydrate that should move with training load. What can change is your target across training blocks, as your goal shifts from building to cutting.
Does this work for vegetarians?
Yes. Plant proteins count toward the same target; aim for the middle to top of the range and mix sources such as soy, legumes and dairy or eggs if you eat them.
Estimates for healthy adults, not medical or dietary advice. If you have a health condition, check with a professional.