How were these g/kg targets chosen?

They reflect commonly cited ranges from sports nutrition literature (including the ISSN position stand on protein and exercise): roughly 0.8–1.0 g/kg for general health, 1.2–1.4 g/kg for endurance athletes, 1.6–2.2 g/kg for resistance training, and toward the top of that range for fat loss to protect muscle in a deficit.

Is more protein always better?

No — intake above roughly 2.2 g/kg produces little additional benefit for muscle growth in most studies, and very high intakes can crowd out other nutrients. There's no evidence of harm to healthy kidneys at these levels, but people with existing kidney disease should get individualized advice.

Why does it split my target across 4 meals?

This is a convenience split, not a requirement — research suggests roughly 0.4 g/kg per meal across 3–5 meals a day helps maximize muscle protein synthesis, but total daily intake matters far more than exact meal timing or count.

Should I use my current weight or my goal weight?

Use your current bodyweight. If you're carrying significant excess fat, some coaches use a slightly lower 'adjusted' weight instead — but current bodyweight is the standard, simplest input and what this calculator uses.

Protein Intake Calculator

Calculate your daily protein target in grams for general health, endurance, muscle gain or fat loss, based on bodyweight in kg or lb.

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Formula: Daily protein (g) = bodyweight (kg) × grams-per-kg target for the selected goal

Worked examples

80 kg, training for muscle gain
A resistance-training target near the top of the ISSN's commonly cited 1.6–2.2 g/kg range.
150 lb, cutting (fat loss)
Higher per-kilogram protein in a deficit helps preserve lean mass while losing fat.
55 kg, general health goal
A sedentary or general-wellness target near the commonly cited 0.8–1.0 g/kg baseline.

What this calculator does

Protein needs vary a lot depending on why you're eating it — general health maintenance, endurance training, building muscle, or preserving muscle while losing fat all call for different amounts. This tool takes your bodyweight (in kg or lb) and your goal, and returns a daily gram target along with a reference table showing what all four goals would look like at your bodyweight, so you can see the full range at a glance.

Where the per-kilogram targets come from

The targets reflect ranges commonly cited in sports nutrition research, including the International Society of Sports Nutrition's position stand on protein and exercise:

General health (~0.9 g/kg): near the upper end of typical intake recommendations for adults not doing structured training.
Endurance training (~1.3 g/kg): endurance athletes need modestly more than sedentary adults to support recovery and some muscle protein turnover, within the commonly cited 1.2–1.4 g/kg range.
Muscle gain (~1.8 g/kg): inside the well-supported 1.6–2.2 g/kg range associated with maximizing muscle protein synthesis during resistance training.
Fat loss, preserving muscle (~2.2 g/kg): toward the top of that same range, since higher protein intake becomes more important for protecting lean mass specifically while calories are restricted.

How to use the result

The daily target and per-meal split (assuming four meals) give you a practical number to plan around; the reference table lets you compare what your target would be under a different goal without re-entering your weight. Use your current bodyweight as the input — if you're carrying significant excess body fat, some coaches use a slightly reduced "adjusted" weight instead, but current bodyweight is the standard and simplest input for this kind of calculation.

Is more protein better?

Not necessarily. Evidence for additional muscle-building benefit largely levels off above roughly 2.2 g/kg in most studies, and pushing well beyond that mainly displaces calories that could otherwise come from carbohydrate or fat without adding much extra benefit. There's no strong evidence that higher protein intake harms healthy kidneys at these levels, but people with existing kidney disease should get individualized guidance from their healthcare provider rather than following a general calculator.

Limits

These are population-level targets from general sports nutrition guidance, not an individualized prescription — actual needs vary with training volume, age, and total calorie intake. Meal timing and count (the "four meals" split shown here) matters far less than hitting your daily total; treat the per-meal number as a convenience, not a rule. This tool is informational and not medical or dietary advice.

Frequently asked questions

How were these g/kg targets chosen?: They reflect commonly cited ranges from sports nutrition literature (including the ISSN position stand on protein and exercise): roughly 0.8–1.0 g/kg for general health, 1.2–1.4 g/kg for endurance athletes, 1.6–2.2 g/kg for resistance training, and toward the top of that range for fat loss to protect muscle in a deficit.
Is more protein always better?: No — intake above roughly 2.2 g/kg produces little additional benefit for muscle growth in most studies, and very high intakes can crowd out other nutrients. There's no evidence of harm to healthy kidneys at these levels, but people with existing kidney disease should get individualized advice.
Why does it split my target across 4 meals?: This is a convenience split, not a requirement — research suggests roughly 0.4 g/kg per meal across 3–5 meals a day helps maximize muscle protein synthesis, but total daily intake matters far more than exact meal timing or count.
Should I use my current weight or my goal weight?: Use your current bodyweight. If you're carrying significant excess fat, some coaches use a slightly lower 'adjusted' weight instead — but current bodyweight is the standard, simplest input and what this calculator uses.

These calculators give general estimates from published formulas. They are not medical advice and do not account for your individual health; talk to a qualified professional before changing your diet or training.