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.
How it works
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
FAQ
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.
Related
Skip the spreadsheet
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