Protein Calculator
Set a daily protein target matched to your body weight and training goal, from the basic RDA through muscle-gain and cutting recommendations.
Daily protein target
84 g
Intensity
1.2 g per kg
Per meal (4 meals)
21 g
Post-workout serving
21 g
How to Use the Protein Calculator
- Enter your sex, age, weight and height.
- Select your activity level and goal: maintain, build muscle, lose fat or endurance sport.
- Get a gram-per-day range plus grams per kilogram and per meal guidance.
Formulas Used
Sedentary RDA: 0.8 g per kg body weight
Recreational training: 1.0-1.4 g/kg | Muscle gain / cut: 1.6-2.2 g/kg
Upper safe range commonly cited: up to ~2.2 g/kg for healthy adults
Frequently Asked Questions
Can I eat too much protein?
Healthy kidneys handle high intakes fine in studies up to ~2.2 g/kg/day. People with existing kidney disease should follow medical advice on protein limits.
Should I spread protein across meals?
Yes. Distributing 20-40 g over 3-5 meals maximises muscle protein synthesis compared with one large dose, though daily total remains most important.
Do plant proteins build muscle as well?
Yes, when total protein is adequate and sources are varied to cover all essential amino acids. Slightly higher total targets may help strict plant-based eaters.
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