Protein Intake Calculator
How much protein you need scales with your bodyweight, not a single fixed number, because protein targets track the amount of lean tissue you carry and need to repair. That is why every evidence-based guideline is expressed per kilogram or per pound of bodyweight rather than as a flat gram figure, and why a 60 kg lifter and a 100 kg lifter land on very different daily totals.
The research consensus for building muscle sits at 1.6 to 2.2 grams per kilogram of bodyweight per day, the range where added protein reliably supports muscle growth in trained lifters. Eating more than the top of that range does little for muscle, but a modestly higher intake does help in two situations: when you are cutting, where extra protein protects lean mass in a calorie deficit, and when you are older, where a higher intake offsets a blunted muscle-building response.
How the target is calculated
The calculator multiplies your bodyweight in kilograms by a per-kilogram range chosen for your goal. Build muscle uses 1.6 to 2.2 g/kg, which is about 0.73 to 1 gram per pound. Cut uses a raised 1.8 to 2.7 g/kg to preserve lean mass in a deficit, and maintain uses a lower 1.2 to 1.6 g/kg that still comfortably covers recovery without excess.
The 1.6 to 2.2 g/kg anchor comes from Morton et al. 2018, a meta-analysis of 49 studies published in the British Journal of Sports Medicine. It found that protein intake supported gains in muscle and strength up to roughly 1.6 g/kg per day, with an upper confidence bound near 2.2 g/kg, beyond which no further benefit appeared. If you enter pounds, the tool converts to kilograms internally before applying the range.
Does timing matter
Spreading your protein across 3 to 5 meals is a reasonable way to hit your total, and roughly 0.4 g/kg per meal is a practical heuristic for maximizing the muscle-building response at each sitting. The per-meal table above splits your daily range into 3, 4, and 5 meals so you can see what each meal needs to contain.
That said, total daily intake is the factor that dominates results by a wide margin. Distribution offers a small edge at best, so hitting your daily number matters far more than the exact number of meals or their spacing across the day.
Frequently asked questions
How much protein do I need to build muscle?
Aim for 1.6 to 2.2 grams of protein per kilogram of bodyweight per day, which is about 0.73 to 1 gram per pound. This is the range where research shows added protein reliably supports muscle growth, and intakes above it produce no further benefit for most lifters.
Is 1 gram per pound of bodyweight necessary?
No, it is a convenient rule of thumb rather than a requirement. One gram per pound equals about 2.2 g/kg, which sits at the very top of the researched range, so it is a safe upper bound that guarantees you are covered. You can build muscle just as well at the lower 0.73 g/lb (1.6 g/kg) end.
Can I eat too much protein?
For healthy people high protein intakes are safe, and there is no good evidence that they harm kidneys or bones in those without existing kidney disease. The real downside is opportunity cost: calories spent on protein beyond what you need displace carbs and fats that fuel training and recovery. People with diagnosed kidney disease should follow medical advice on protein.
Should protein be based on total weight or lean mass?
Total bodyweight is fine for most people and is what the standard 1.6 to 2.2 g/kg guidelines are built on. Basing it on lean mass is more precise if you carry a lot of body fat, since fat tissue needs little protein, so a very heavy or obese individual may prefer to calculate from lean mass or goal weight to avoid overshooting.