Protein Intake Calculator
This protein calculator gives your daily protein target in grams from your bodyweight and goal. Most people building muscle or losing fat do best on 1.6-2.2 grams per kilogram per day.
Your results
How it works
- 1Protein needs scale with bodyweight, so we calculate a gram range from your weight.
- 2Cutting sits at the higher end (up to about 2.4 g/kg) to protect muscle in a deficit.
- 3Spread protein across 3-5 meals for the best muscle-building response.
Protein per day by bodyweight and goal
Daily protein in grams, using the same ranges as the calculator above: 1.6-2.2 g/kg to maintain, 1.6-2.0 g/kg to build muscle and 1.8-2.4 g/kg to lose fat.
| Bodyweight | Maintain | Build muscle | Lose fat |
|---|---|---|---|
| 50 kg (110 lb) | 80-110 g | 80-100 g | 90-120 g |
| 60 kg (132 lb) | 96-132 g | 96-120 g | 108-144 g |
| 70 kg (154 lb) | 112-154 g | 112-140 g | 126-168 g |
| 80 kg (176 lb) | 128-176 g | 128-160 g | 144-192 g |
| 90 kg (198 lb) | 144-198 g | 144-180 g | 162-216 g |
| 100 kg (220 lb) | 160-220 g | 160-200 g | 180-240 g |
| 110 kg (243 lb) | 176-242 g | 176-220 g | 198-264 g |
How much protein per meal
Split the daily total over 3-5 meals of about 0.25-0.4 g per kg each: roughly 15-24 g at 60 kg, 20-32 g at 80 kg and 25-40 g at 100 kg. A serving before bed works too if it helps you reach the total.
What 30 g of protein looks like
Approximate values for common foods; check the label of what you actually buy.
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | about 31 g |
| Canned tuna, drained | 100 g | about 25 g |
| Whey protein powder | 1 scoop (30 g) | about 22-25 g |
| Greek yogurt, plain nonfat | 200 g | about 20 g |
| Firm tofu | 150 g | about 20-25 g |
| Cottage cheese | 150 g | about 16-18 g |
| Eggs | 3 large | about 18 g |
| Lentils, cooked | 200 g | about 18 g |
Where these numbers come from
The ranges follow the International Society of Sports Nutrition position stand on protein and exercise (1.4-2.0 g/kg a day for most people who train, more in a deficit, about 0.25 g/kg per meal). Food values are rounded from USDA FoodData Central. This is general information, not medical advice: pregnancy, kidney disease and other conditions need advice from a doctor or registered dietitian.
Frequently asked questions
How much protein do I need per day?
Aim for 1.6-2.2 grams of protein per kilogram of bodyweight per day for muscle gain or fat loss. Push toward the higher end when dieting or training hard.
How much protein per day to lose weight?
In a calorie deficit, 1.8-2.4 g per kg of bodyweight helps you keep muscle while you lose fat. For an 80 kg person that is about 144-192 g a day.
How much protein per meal?
About 0.25-0.4 g per kg of bodyweight per meal, which is roughly 20-40 g for most adults, spread over 3-5 meals. An 80 kg person would aim for about 20-32 g per meal.
Can I eat too much protein?
For healthy people, intakes up to around 2.5 g/kg are safe. Beyond your target there is little extra muscle benefit, so those calories are better spent on carbs and fat. If you have kidney disease, ask your doctor first.
Does protein timing matter?
Total daily protein matters most. That said, spreading it across several meals of 25-40 g each slightly improves muscle protein synthesis compared to one large serving.
Using the result
What the number is
A daily target range for a healthy adult, scaled to your body weight and to the inputs that change it, such as your goal, exercise or climate. It comes from published reference values, not from a measurement of your body.
How to use it
Spread the amount across the day instead of getting it all at once, and aim to land in the range on most days rather than hitting an exact number. Give it two to three weeks before you judge how it works for you.
When to stop guessing
If you hit the target and still struggle with energy, recovery or progress, the answer usually sits in the whole plan: food, training and sleep together. A coach on Trainera looks at all three.
What this calculator cannot know
This calculator works from body weight and a few facts about your day, nothing else. It does not know your kidney function, your medication, how much you sweat or how much you already get from food and other drinks. Children, pregnant and breastfeeding women and anyone with kidney, heart or liver disease should get their target from a doctor or dietitian. Nothing here is medical advice.
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Turn these numbers into a real plan
Train on your own with Trainera's free workout and diet tracker, or get matched with a certified personal trainer who builds your plan around these numbers.