Protein Calculator
Find your daily protein target based on weight and training.
Quick answer
Daily protein targets run about 0.8 g per kg of body weight for sedentary adults, rising to roughly 1.4–2.0 g/kg for people building muscle or eating in a calorie deficit. Spreading intake across meals helps your body use it.
Daily protein target
84–112 g
Per meal (4 meals)
25 g
Calories from protein
392 kcal
How much you actually need
The 0.8 g/kg RDA prevents deficiency; it doesn't optimize training. Research on lifters converges on 1.6–2.2 g/kg of body weight daily for muscle growth, with the high end most useful during a calorie deficit, when protein shields lean mass.
Distribution helps
Muscle protein synthesis responds best to 20–40 g doses spread across 3–5 meals rather than one giant serving. Whole-food sources bring micronutrients along; powder is convenience, not magic.
Frequently asked questions
- How does the Protein Calculator work?
- Daily protein targets run about 0.8 g per kg of body weight for sedentary adults, rising to roughly 1.4–2.0 g/kg for people building muscle or eating in a calorie deficit. Spreading intake across meals helps your body use it.
- Is the Protein Calculator free to use?
- Yes. The Protein Calculator is completely free, runs entirely in your browser, and requires no account or sign-up. Your inputs never leave your device.
Sources & methodology
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