Protein Calculator
How much protein per day? Depends on your bodyweight and goal. We use the International Society of Sports Nutrition's position-stand ranges.
Inputs
Result
- Low end105g/day
- Sweet spot128g/day
- Upper end150g/day
- Per meal (4 meals)32g
Calculations run locally in your browser. Nothing is sent to a server.
ISSN position-stand ranges (Jäger et al. 2017): fat loss 1.8–2.7 g/kg, recomp 1.4–2.0 g/kg, bulk 1.6–2.2 g/kg, endurance 1.2–1.6 g/kg. Even split into 4 meals optimises MPS.
References
Do I need protein per pound or per kg?
Per kg lean body mass is most accurate, but per kg bodyweight is what most studies use. Divide by 2.2 to convert kg → lb.
Can I eat too much protein?
Healthy kidneys handle up to ~3 g/kg without issue. Above that you're just paying for amino acids that get oxidised.
Does timing matter?
Total daily intake matters most. Even spacing across 3–4 meals beats one giant dinner.
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