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Protein calculator
Get a daily protein range for your goal and split it across your meals.
Your result
These tools give general estimates, not medical advice. If food, weight or exercise is causing you distress, a doctor or an organization such as NEDIC (Canada) or the National Alliance for Eating Disorders (US) can help.
How this works
We multiply bodyweight by a range for your goal: 1.4 to 1.8 g/kg to maintain, 1.6 to 2.2 g/kg to build muscle, 1.8 to 2.4 g/kg during fat loss and 2.2 to 2.8 g/kg in contest prep, where lean athletes usually run highest.
Common questions
How much protein do I need to build muscle?
A common evidence-based range is about 1.6 to 2.2 g per kilogram of bodyweight a day, or roughly 0.7 to 1 g per pound.
Does protein need to be split evenly?
Not exactly. Hitting your daily total matters most, and spreading it over 3 to 6 meals is a practical way to get there.