How to use this Protein calculator
- Enter your weight in metric or imperial units.
- Enter the protein assumption you want to examine, from 0.8 to 2.5 g/kg/day.
- Choose one to eight meals and select Calculate to compare daily and evenly divided grams.
The formula and method
Daily protein (g) = body weight in kilograms × your selected protein assumption (g/kg/day). Imperial weight is converted to kilograms before the same formula is applied.
The starting assumption is 1.6 g/kg/day. Morton and colleagues reported a breakpoint around 1.62 g/kg/day in their analysis of protein supplementation during resistance training; a group-level finding does not determine an individual requirement.
Per-meal protein = daily grams ÷ number of meals. The tool accepts one to eight meals. This is an even division for planning, not a claim about absorption limits or an optimal timing schedule.
Worked example
For an 80 kg lifter focusing on muscle hypertrophy using a 1.8 g/kg baseline: Total daily protein = 80 × 1.8 = 144 g/day. Distributed across 4 meals: 144 / 4 = 36 g of high-quality protein per meal.
Understanding the estimate
- The tool applies your assumption to total body weight and does not determine which assumption suits you.
- An even meal split does not assess amino acid content or establish an absorption ceiling.
- Individual needs during illness, pregnancy or medical treatment require a different assessment.
Frequently asked questions
Is 1.6 g/kg a minimum everyone must reach?
No. It is an example informed by a resistance-training meta-analysis. Your context and needs may differ.
Does the meal split mean I must eat that amount at each meal?
No. It simply divides the daily total by your chosen meal count.
Do I enter pounds or kilograms?
Choose the matching unit system before entering your weight. Changing units converts the existing physical weight and leaves the daily gram estimate consistent.