Protein calculator
See how much protein a regularly training adult needs per day and per meal.
Protein / day
98–140g
1.4–2.0 g/kg
125–35 g
225–35 g
325–35 g
425–35 g
Per meal 25–35 g
How it works
1.4–2.0 g per kg of body weight per day, from the International Society of Sports Nutrition position stand. Per-meal amounts split the daily range evenly.
FAQ
More protein when cutting?
Aiming for the top of the range helps keep muscle while you lose fat.
Who should not use this?
Anyone with kidney disease or a prescribed diet should follow their doctor.