Tool
Daily protein
Protein recommendations are given per kilo of body weight, not as a fixed number of grams. This shows the range that matches your weight and your goal, and what it works out to per meal.
Protein per day
—g a day
Split across 4 meals
—g per meal, roughly
This calculator is a guide, not medical advice. It does not replace a health professional, especially if you take prescription medicines or have a medical condition.
Where the numbers come from
- Recommended Dietary Allowance 0.8 g/kg — Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (2005)
- ISSN Position Stand: protein and exercise (Jäger et al., 2017) — 1.4–2.0 g/kg for building and maintaining muscle
- Morton et al., 2018 — meta-analysis of 49 trials, benefit plateaus near 1.62 g/kg