Protein Intake Calculator

Weight, kg

Situation

Daily calories, kcal

Meals a day

Result

Daily range90–105 g a day
Midpoint, g98
Per meal, g24
Per kilogram1.2–1.4 g per kg
Share of calories, %17.7
Calories from protein390
Situationregular endurance training

This result is informational only and is not professional advice.

Grams per kilogram, not guesswork

Works out a daily protein target from body weight and training load, splits it across meals, and shows the share of total calories it represents.

The official 0.8 grams per kilogram is a floor — the level at which an adult stops losing muscle. It was set for sedentary life, and almost anyone who trains needs more than that.

The ranges differ by goal: endurance work wants 1.2 to 1.4 grams per kilogram, strength training and muscle gain 1.6 to 2.2, and a weight-loss phase up to 2.4, because protein protects muscle in a calorie deficit. Past 65 the target rises again, since ageing muscle responds less to the same dose.

What this calculator shows

The daily protein range in grams and its midpoint
How much protein falls to each meal
The share of your calorie target that protein represents

What to keep in mind

The calculation runs on total body weight. In significant obesity, lean or adjusted body weight is the better basis.
The ranges reflect sports nutrition position stands; in kidney disease the target is set by a clinician and is usually lower.

FAQs

How much protein do I need a day?

0.8 g per kg if sedentary, 1.2 to 1.4 with endurance training, 1.6 to 2.2 with strength training, up to 2.4 while losing weight.

How much protein can the body use in one meal?

Nearly all of it is absorbed, but around 30 to 40 grams is what goes efficiently into building muscle at once. Splitting the daily total across three or four meals makes sense.

Is too much protein harmful?

In healthy people, intakes up to 2 g per kg have shown no kidney harm in studies. In existing kidney failure, protein is restricted instead.

Current weight or target weight?

Current weight if it is in the normal range. In significant obesity, fat tissue needs almost no protein, so lean mass or a target weight is the better basis.

Worked example

Strength training at 75 kg

Input: 75 kg, strength training, 2,200 kcal, 4 meals

Output: 120–165 g a day, about 36 g per meal

Note: The midpoint is 143 grams, which is 570 kilocalories and 26 percent of the diet. Splitting it across four meals matters: roughly 30 to 40 grams is what the body puts to work at a time.

Useful links

All tools in Health calculators for weight, lab values and training

Protein Intake Calculator

Result

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Lean Body Mass Calculator

Daily Calorie Intake Calculator

Macro Calculator

Useful links