Protein Intake Calculator
Find your daily protein target based on body weight, goal and training style — plus how to split it across meals.
Daily protein target
150 g
Per meal (4 meals)
38 g
Per meal (5 meals)
30 g
Formula
1.2 g/kg (general) → 1.6–2.2 g/kg (muscle gain/fat loss) per dayHow to use the Protein Intake Calculator
- 1Enter your body weight
- 2Select your goal and training type
- 3See your daily target and per-meal breakdown
Frequently Asked Questions
Is too much protein harmful?
For healthy kidneys, intakes up to ~2.5–3 g/kg/day show no adverse effects in studies. Spread it across 3–5 meals.
Do I need protein right after training?
The 'anabolic window' is far wider than once believed — total daily protein matters most. Just get a protein-rich meal within a few hours.