Protein Intake Calculator
Enter your body weight (lb or kg) and activity level to get your daily protein target in grams, the calories it provides, and a per-meal split — from the RDA minimum to elite levels.
For muscle building, aim for 1.6–2.0 g of protein per kg of body weight per day — spread across 3–5 meals.
1.6 g/kg
per kg of body weight — optimal protein for recreational gym-goers
40 g
approximate protein your body uses best per meal for muscle synthesis
0.8 g/kg
per kg — the WHO daily minimum for sedentary adults
Getting protein right for your goals
Targets, timing, and distribution.
Distribute protein across the day
Muscle protein synthesis is maximised when protein is spread across 3–5 meals of 20–40 g rather than one large serving. The calculator shows your per-meal split so you can see whether your meal count keeps each serving in that effective range.
Total daily protein beats timing
The 'anabolic window' is real but wide — 20–40 g of quality protein within a couple of hours either side of training supports synthesis. But the single biggest factor is hitting your daily target consistently; timing is a fine-tune, not the foundation.
Plant-based needs more planning
Plant proteins are often less bioavailable and incomplete, so plant-based eaters should aim for the higher end of the range (1.8–2.2 g/kg) and combine sources. Soy, quinoa, and hemp are complete; rice + beans or peanut butter + whole grain cover all essential amino acids together.
How the Protein Intake Calculator Works
Formula
Weight (kg) = Weight (lb) ÷ 2.205 (if entered in lb)
Daily Protein (g) = Weight (kg) × Multiplier (g/kg)
Calories from Protein = Daily Protein (g) × 4
Per Meal (g) = Daily Protein ÷ Meals per DayEnter your body weight
In pounds or kilograms — toggle the unit to match.
Pick your activity level
From sedentary (0.8 g/kg) up to elite athlete (2.4 g/kg).
Set meals per day
Used to split your target into per-meal servings.
Your activity level sets the protein multiplier (0.8–2.4 g per kg of body weight). The calculator converts your weight to kilograms if needed, multiplies by the multiplier for a daily gram target, and shows the calories that protein provides at 4 kcal per gram.
It also splits the target across your meals and surfaces the evidence-based muscle-building range (1.6–2.2 g/kg) so you can see where your number sits. These are general population targets — individual needs vary with training type, age, and recovery status.