Protein Intake Calculator
Calculate your daily protein target in grams: weight-based ranges for muscle gain, fat loss and maintenance, with per-meal split.
About this tool
This protein calculator converts your weight and goal into a daily gram target and a per-meal split — the number behind every muscle-gain and fat-loss plan.
Protein is the one macro with a strong, consistent evidence base for body composition. Hit the target daily, spread it over 3-5 meals, and training results follow.
FAQ
How much protein do I need?
1.6 g per kg maintains muscle; 2.2 g per kg supports growth; up to 2.4 g per kg helps preserve muscle during a hard cut.
Does timing matter?
Total daily protein matters most. Splitting it across 3-5 meals of 25-40 g each gives a small extra benefit for muscle synthesis.
Can I eat too much protein?
Healthy kidneys handle high protein fine. Above ~2.5 g/kg offers no additional muscle benefit and crowds out other nutrients.