Should I use total or lean body weight?

Total body weight is fine for most people. If body fat is above roughly 30%, basing the target on lean mass avoids inflating the number.

Is there a limit per meal?

Around 25–40 g maximises the muscle-building response per meal for most adults, but excess protein is not wasted — it still contributes to daily totals and energy.

Can I hit this on a plant-based diet?

Yes, with attention to variety. Legumes, soy, seitan, grains and a protein powder cover it; plant proteins are slightly less digestible, so aim towards the top of the range.

Protein Calculator

Protein needs depend far more on body weight and training than on total calories. This calculator applies the ranges used in sports-nutrition position stands.

Fill in the fields above and select Calculate to see your result and the full working.

Please note: Health calculators on this site provide general estimates based on population-level formulas. They are not medical advice and cannot account for your individual medical history. Speak to a qualified healthcare professional before making decisions about diet, medication or training.

Formula used

Protein (g/day) = body weight (kg) × grams per kilogram for your goal

How to use this calculator

Enter your body weight.
Choose the goal that best matches your training and whether you are in a calorie deficit.
Aim for the midpoint and spread intake across three to five meals of 25–40 g.

Example calculation

A 70 kg person building muscle:

Range = 1.6–2.2 g/kg → 112–154 g

Midpoint ≈ 133 g per day, or about 33 g across four meals.

What does this result mean?

The range reflects genuine scientific uncertainty: benefits plateau for most people somewhere around 1.6 g/kg, with a little more useful when dieting because protein protects lean mass and keeps you full. Very high intakes are not harmful for healthy kidneys but bring no extra benefit. Anyone with kidney disease should follow a clinician's prescribed intake instead.

Frequently asked questions

Should I use total or lean body weight?: Total body weight is fine for most people. If body fat is above roughly 30%, basing the target on lean mass avoids inflating the number.
Is there a limit per meal?: Around 25–40 g maximises the muscle-building response per meal for most adults, but excess protein is not wasted — it still contributes to daily totals and energy.
Can I hit this on a plant-based diet?: Yes, with attention to variety. Legumes, soy, seitan, grains and a protein powder cover it; plant proteins are slightly less digestible, so aim towards the top of the range.

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