How to use
- 1Pick your goal or sport (e.g. muscle gain, endurance, team sport).
- 2Enter your body weight (kg or lb) and meals per day.
- 3For the macro split, enter daily calories and the fat share; carbs fill the rest.
- 4Read your daily target, the recommended range, protein per meal and the macro table.
Grams of protein per kilogram, by goal
The recommended minimum for sedentary adults is 0.8 g/kg. The International Society of Sports Nutrition (ISSN) 2017 position stand recommends 1.4–2.0 g/kg for people who exercise. Within that, the tool uses 1.4–1.7 g/kg for endurance sports, 1.4–2.0 for team sports like soccer or basketball and 1.6–2.2 for muscle gain and strength sports. In a calorie deficit, higher intakes (2.3–3.1 g per kg of lean mass, roughly 2.0–2.7 g per kg of body weight) help preserve muscle; active adults over 50 aim for 1.2–1.5 g/kg. The target is the middle of each range. Per pound, 1.6–2.2 g/kg is about 0.7–1.0 g/lb.
Protein per meal and the macro split
ISSN suggests 0.25–0.4 g/kg per meal (20–40 g for most adults) every 3–4 hours — about 19–30 g for a 75 kg (165 lb) athlete. In the macro table, protein (4 kcal/g) and fat (9 kcal/g) are taken out of your calories first and the remainder goes to carbohydrate (4 kcal/g), usually the largest share for runners and field-sport players in hard training.
Important
This is a general estimate for healthy adults, not medical advice. If you have kidney disease, are pregnant or have a medical condition, set your protein intake with a doctor or registered dietitian.
Frequently asked questions
How much protein do I need per day?
Multiply your weight by the g/kg for your goal. A 75 kg (165 lb) person building muscle at 1.6–2.2 g/kg needs 120–165 g a day.
How much protein do athletes need?
ISSN recommends 1.4–2.0 g/kg for most athletes — 98–140 g a day for a 70 kg athlete.
How much protein should I eat per meal?
Around 0.25–0.4 g/kg per meal (20–40 g for most people) is recommended to maximise muscle protein synthesis; extra protein is still used by the body.
Should I eat more protein when cutting?
Yes. In a calorie deficit, protein is usually raised to about 2.0–2.7 g/kg to limit muscle loss; the “fat loss” goal uses that range.
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