Calculate your daily protein needs based on body weight, activity level, and fitness goal. Get per-meal targets and top food sources.
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Daily Protein = Body Weight (kg) × Protein Rate (g/kg)Protein Rateg of protein per kg of body weight, based on goal and activity0.8 g/kgSedentary minimum (RDA)1.6–2.2 g/kgMuscle gain range1.4–2.0 g/kgAthletic performance rangeProtein requirements are best expressed per kilogram of body weight. The recommended dietary allowance (RDA) of 0.8 g/kg is the minimum to prevent deficiency. For active individuals and those with body composition goals, research supports significantly higher intakes.
Protein is the most important macronutrient for body composition — it builds and repairs muscle, supports immune function, keeps you full, and has a higher thermic effect than carbs or fat. Yet many people either under-eat protein (especially sedentary individuals) or over-complicate their targets. This calculator cuts through the noise with evidence-based recommendations.
Enter your weight, unit preference, activity level, and goal. The calculator applies research-backed protein rates (g per kg of bodyweight) specific to your activity and goal combination, then translates the daily target into per-meal amounts for 3-meal and 5-meal eating patterns.
Muscle gain at a moderate activity level uses roughly 1.8–2.0 g of protein per kg.
Aim for about 135–150 g of protein a day.
Spreading it across 3–4 meals (roughly 30–40 g each) is more effective for muscle protein synthesis than one big serving.
Higher protein during a calorie deficit protects muscle — about 1.4–1.6 g/kg here.
About 98–112 g of protein a day while cutting.
This calculator provides a goal-specific range rather than a single number, reflecting the scientific reality that protein needs exist on a spectrum. The per-meal breakdown makes hitting your target practical rather than abstract.
A common mistake is focusing on grams per day without thinking about distribution. Eating all your protein in one meal is significantly less effective than spreading it across 3-5 meals for muscle building. Also, prioritize whole food protein sources before supplements — food provides additional micronutrients that shakes lack.
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