Protein calculator
How many grams of protein a day for your goal, and how to spread it out.
128–176 g of protein a day
About 38 g at each of four meals.
How it works
- Research on lifters puts the useful range at about 1.6 to 2.2 g of protein per kg of bodyweight a day.
- When cutting, more protein (up to about 2.4 g per kg) helps hold on to muscle.
- Splitting it over three to five meals of 25 to 45 g each works well for most people.
Questions
Is 2 g of protein per kg too much?
For healthy people it is a common, well-studied intake for lifters. Anyone with kidney disease should ask their doctor first.
Can I build muscle on less protein?
Yes, but more slowly. Gains level off past about 1.6 g per kg for most people, so that is a good minimum target.