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Protein
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Enter your weight and goal. We show the target, the range the research supports, and the arithmetic that got us there — so you can check it.
How much protein you actually need
The honest answer is a range, not a number. Across controlled trials in people who lift, gains in lean mass rise with protein intake up to somewhere around 1.6 g per kilogram of body weight per day, and flatten out by about 2.2 g/kg.
That is why this calculator gives you a target and a range. Anywhere in the range is defensible. Chasing precision beyond it is not supported.
When to use lean body mass instead
Total body weight works for most people. If your body fat is above roughly 30%, it overestimates your needs, because fat mass has little protein requirement. In that case, work from lean body mass and target 2.3–3.1 g per kg of lean mass.
Splitting it across the day
Total daily intake does most of the work. Once that is right, spreading protein across three to five meals of at least 0.4 g/kg each is a small additional benefit — worth doing, not worth stressing about. Themeal templates are built around hitting 30 g or more per plate.
Fitting it into a calorie target
Protein is one of three numbers. To see how it sits alongside carbohydrate and fat inside a daily calorie budget, run themacro calculator, which starts from yourmaintenance calories and splits from there.
Common questions
How much protein do I need per day?
For most adults doing resistance training, 1.6–2.2 g per kg of body weight per day covers the range where the evidence shows meaningful benefit. Below roughly 1.6 g/kg you leave muscle growth on the table; above about 2.2 g/kg, controlled trials stop showing extra benefit.
Should I calculate protein from total or lean body weight?
Total body weight is fine for most people. If your body fat is above roughly 30%, total weight overestimates your needs — use lean body mass and target 2.3–3.1 g per kg of lean mass instead.
Can too much protein damage your kidneys?
In people with healthy kidneys, high-protein intakes up to about 3 g/kg have not been shown to cause kidney damage in controlled trials. If you have existing kidney disease, protein intake should be set by your physician.
Does protein timing matter?
Far less than total daily intake. Once daily protein is adequate, spreading it across three to five meals of 0.4 g/kg or more is a modest optimisation, not a requirement.