Protein calculator
To build muscle, aim for about 1.6 g of protein per kg of body weight a day, and up to 2.2 g: the range where a large review of 49 studies found gains level off. Enter your weight and goal to see your daily target and how to split it across meals.
How much protein, by goal
| Goal | Per kg of body weight | 80 kg person |
|---|---|---|
| General health, not training | 0.75 g | 60 g |
| Building muscle | 1.6–2.2 g | 128–176 g |
| Losing fat while lifting | 1.8–2.7 g | 144–216 g |
| Over 65 | 1.0–1.2 g | 80–96 g |
Protein a day = body weight (kg) × g per kg for your goalPer meal = daily total ÷ number of meals 0.75 g/kg is the UK Reference Nutrient Intake for adults. The muscle range comes from Morton et al. (gains level off around 1.6 g/kg; 2.2 g/kg covers most people); the ISSN puts most exercising people at 1.4–2.0 g/kg. The fat-loss range converts the 2.3–3.1 g per kg of lean mass recommended for lean, training people in a deficit into body-weight terms.
Sources: Morton et al. (2018), Protein supplementation and resistance training: a systematic review, meta-analysis and meta-regression; Jäger et al. (2017), ISSN position stand: protein and exercise; Helms et al. (2014), Evidence-based recommendations for natural bodybuilding contest preparation; Bauer et al. (2013), Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE); British Nutrition Foundation: Protein; Schoenfeld & Aragon (2018), How much protein can the body use in a single meal for muscle-building?
Why fat loss needs more
In a calorie deficit your body is more likely to break down muscle for energy. Eating more protein, alongside strength training, helps you keep that muscle so more of what you lose is fat. Pair this with the calorie deficit calculator.
Spreading it across the day
There’s no need to hit an exact number at every meal, but splitting your protein over three to five meals of roughly 20–40 g each works well for most people. Older adults may benefit from the higher end per meal.
Plant-based?
Vegan and vegetarian lifters can hit the same targets. Mix sources across the day (beans, lentils, tofu, tempeh, seitan, soy milk, pea or soy protein powder), and aim for the upper end of your range, since some plant proteins are digested a little less well.
Can you eat too much protein?
For healthy people, intakes in these ranges are considered safe. If you have kidney disease or another medical condition, talk to your GP or a dietitian before raising your protein.
Track it without the maths
Get Gains sets your protein target with your calories and macros, then tracks it as you log meals, free on Android. Try the macro calculator too, or see all the free calculators.