Protein Intake Calculator
Find your daily protein target in grams from body weight and goal, from the sedentary RDA up to muscle-building and dieting levels.
How it works
Daily protein = weight_kg × g-per-kg factor · Per meal = daily ÷ meals
Protein needs scale with body weight and activity: the sedentary RDA is 0.8 g/kg, but people who train benefit from more — commonly 1.4–2.0 g/kg — to repair and build muscle and stay full while dieting. Spreading intake across three to five meals, each with 20–40 g, helps maximise muscle protein synthesis rather than loading it all at once. These are targets for healthy adults; people with kidney disease should follow medical guidance.
Worked example
A 75 kg lifter aiming to build muscle at 1.6 g/kg needs 75 × 1.6 = 120 g protein daily. Across 4 meals that is about 30 g each, supplying 120 × 4 = 480 kcal.
Frequently asked questions
How much protein do I need to build muscle?
Most evidence points to 1.6–2.2 g of protein per kg of body weight per day for those doing resistance training. Going much higher rarely adds benefit once total calories and training are in place.
Should protein be spread across the day?
Yes — dividing intake into three to five meals of roughly 20–40 g each stimulates muscle protein synthesis more effectively than one or two large servings.
Is high protein bad for the kidneys?
In healthy people, higher protein intakes have not been shown to harm the kidneys. Those with existing kidney disease should follow their doctor’s protein recommendations.
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Educational estimate using standard formulas and population averages — not medical advice. Talk to a qualified clinician before making decisions about diet, training, or pregnancy.