Protein calculator
How many grams of protein you need per day for your goal, and how to split them over your meals.
Quick answer
To build muscle, aim for 1.6 to 2.2 g of protein per kg of body weight per day (0.7 to 1 g per lb). For general health, 0.8 to 1.0 g/kg is enough. Spread it over 3 to 5 meals.
Fill in the form to see your result.
Your daily protein
g / day
| Per kg of body weight | |
| Per meal | |
| Meals to reach the minimum |
How it works
Your goal
General health 0.8–1.0 g/kg · active or endurance 1.2–1.6 g/kg · build muscle 1.6–2.2 g/kg · lose fat and keep muscle 1.8–2.4 g/kg.
Per meal
About 0.4 g per kg per meal, over at least 3 to 4 meals, is a simple way to reach your total.
The research
Ranges from the ISSN position stand on protein (2017) and a meta-analysis by Morton et al. (2018).
FAQ
Is too much protein bad for the kidneys?
In healthy people, intakes up to about 2.2 g/kg have not been shown to harm the kidneys. People with kidney disease should ask their doctor.
Do I need protein shakes?
No. Shakes are just convenient; food works as well.
Should I use my current or my target weight?
Your current weight. If you carry a lot of body fat, using your target weight gives a more realistic number.
General information, not medical advice. If you are pregnant, under 18 or have a medical condition, ask a health professional.
Other tools
Reach your protein without counting
Kaizo sets your protein target and tracks it at every meal, with the protein of each food at a glance.
