Protein Intake Calculator
Get a daily protein range in grams from body weight, training level and goal, with a per-meal split.
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What Is the Protein Intake Calculator?
The Protein Intake Calculator converts your weight to kilograms and applies evidence-based gram-per-kilogram ranges: from the 0.8 g/kg RDA baseline for sedentary adults up toward 2.2-2.4 g/kg for hard training or aggressive fat loss where muscle retention matters. It also splits the range across your meals.
How It Works
Enter body weight, choose your training level and goal, and set meals per day for the per-meal targets.
When to Use It
Use it when planning meals for muscle gain, a fat-loss phase or general health, then adjust based on results and appetite.
Frequently Asked Questions
- Can I Only Absorb 30 Grams Per Meal?
- No — the body digests larger amounts; per-meal spacing mainly optimizes muscle protein synthesis. Distributing protein across 3-5 meals is a practical pattern, not a hard ceiling.
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