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Protein intake calculator

How much protein per day for your body weight and goal — with the per-meal number that actually matters.

150 g / day
Based on 1.6–2.2 g of protein per kg of body weight — the range with the strongest evidence for active adults.
Sensible daily range120–165 g
Per meal (4 meals)38 g
Read the research behind this →
Educational only — not medical or dietary advice. The target is set per kilogram of body weight, and the research gives the same per-kilogram figure for men and women — so we don't ask for your sex here rather than invent a difference the evidence doesn't show. Protein needs do vary with age, training and kidney health.