Tools · Fuel
Daily protein calculator
How much protein to eat each day, from your body weight and what you are training for, and how to spread it across the day.
Each day
Enter your weight to see your range.
Educational, not medical advice. If you have diabetes, a heart condition or another medical condition, ask your doctor or a dietitian first.
How it works.
For people who train, the International Society of Sports Nutrition puts daily protein at 1.4–2.0 g per kilogram of body weight. For building muscle, a meta-analysis of 49 trials found gains levelled off around 1.6 g per kilogram, with 2.2 as the upper bound, so the calculator uses 1.6–2.2. In a calorie deficit, more protein helps you keep muscle: roughly 1.8–2.4 g per kilogram for most people.
How you spread it matters as well as the total. About 0.4 g per kilogram at each of four or more meals is the pattern the research supports, rather than most of the day’s protein at dinner.
px plans the food around the day you actually have, with the protein spread across the meals you already eat.
Sources
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
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Questions
How much protein do I need a day?
For most people who train, 1.4–2.0 g per kilogram of body weight. To build muscle, 1.6–2.2. When losing fat and trying to keep muscle, roughly 1.8–2.4. The calculator turns that into grams from your weight.
Is more than 2.2 g per kilogram better?
Not for building muscle: in the largest meta-analysis, gains levelled off well before that. Higher intakes are used mainly during a calorie deficit, to hold on to muscle.
Is a high-protein diet safe?
For healthy people who exercise, intakes in these ranges are considered safe in the research the ISSN reviewed. If you have kidney disease, ask your doctor before raising your protein.
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