Protein calculator
How much protein do you need if you train regularly? Enter your body weight and goal and the calculator gives you a daily range in grams. It also shows how that splits across four meals.
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How the calculation works
The app multiplies your body weight by a factor in grams per kilogram. For building strength that is 1.6 to 2.0 g, for endurance training 1.4 to 1.8 g. These ranges are based on the International Society of Sports Nutrition position stand (Jäger and colleagues, 2017), which gives 1.4 to 2.0 g per kilogram for people who exercise.
For “Healthy & active” we use 1.1 to 1.5 g. That is above the general adult reference of 0.8 g per kilogram used by many nutrition bodies and is our own assumption for people who move regularly.
How to read the result
The range is a daily total. The per-meal line divides it by four, which helps you spread protein across the day instead of eating it all at dinner.
The lower end is enough for many people. The upper end is meant for heavy training blocks or when you are deliberately building muscle.
Frequently asked questions
Does protein from normal food count?
Yes. The range covers everything you eat: dairy, pulses, fish, meat, eggs and grains. Shakes are an option, never a requirement.
Is more protein better?
Above these ranges, studies show little extra benefit for building muscle. More protein will never replace good training.
Does this work for people with a lot of body fat?
Only partly. With a high body fat percentage, basing the sum on total weight overestimates your needs. Individual advice makes more sense then.