Protein Intake Calculator
Example: Bodyweight: 80 kg · Protein target: 1.8 · Meals per day: 4 meals
| Daily protein target | 144 |
| Calories from protein | 576 |
| Protein per meal | 36 |
Worked example
An 80 kg lifter building muscle at 1.8 g/kg needs 80 x 1.8 = 144 grams of protein a day. Since protein supplies 4 calories per gram, that is 576 calories from protein. Split across 4 meals, that is 36 grams per meal — an amount comfortably covered by a palm-sized serving of chicken, fish, or a scoop of whey plus food.
Frequently asked questions
How much protein do I actually need to build muscle?
Evidence generally supports about 1.6 to 2.2 grams per kilogram of bodyweight per day for people training to gain muscle, with the higher end useful while dieting to protect lean mass. Below roughly 1.6 g/kg, muscle gains tend to fall short of what training could deliver.
Does it matter how I split protein across the day?
Spreading protein across 3 to 5 meals of roughly 20 to 40 grams each tends to stimulate muscle protein synthesis more effectively than loading it all into one meal. This tool divides your target evenly so each meal lands in that productive range.
Should I use bodyweight or lean mass for the calculation?
For most people, total bodyweight works well with the grams-per-kilogram targets shown here. If you carry a lot of excess fat, basing the target on a goal weight or lean mass avoids overestimating, since fat tissue does not need protein to be maintained.
Can I get too much protein?
For healthy people, intakes in these ranges are considered safe. Very high intakes offer little extra muscle benefit and simply crowd out other nutrients or calories. Anyone with kidney disease should follow medical guidance rather than these general targets.