Protein Calculator
How much protein you need each day, and how to spread it across meals.
kg
Daily protein84–112 gper day
Per meal21–28 gacross 4 meals
How This Is Calculated
We multiply your body weight by a range based on research into protein needs:
- Mostly inactive: general health: 0.8–1 g per kg
- Active: maintain weight and fitness: 1.2–1.6 g per kg
- Losing fat while keeping muscle: 1.6–2.2 g per kg
- Building muscle: 1.6–2.2 g per kg
The 0.8 g/kg figure is the standard minimum for adults. Active people and anyone in a calorie deficit or trying to build muscle benefit from more. Spreading protein across meals (roughly 20–40 g each) helps your body use it. If you carry a lot of body fat, base the number on your goal weight instead.
If you have kidney disease, check with your doctor before eating a high-protein diet.