How it works
Dietary protein supports muscle repair, enzyme production and satiety. Sports nutrition research summarised by the International Society of Sports Nutrition suggests roughly 1.4–2.0 g per kg body weight daily for active adults, with higher intakes during caloric deficit to preserve lean mass. This calculator applies three practical tiers: maintain at 1.6 g/kg, fat loss at 2.0 g/kg (extra protein offsets muscle catabolism when calories are low), and muscle gain at 2.2 g/kg (supports synthesis during surplus training). Daily grams = weight × multiplier. Per-meal protein divides by four as a simple meal-planning heuristic — four roughly equal doses (~0.25 g/kg each) spread leucine pulses across the day better than one large dinner. Worked example: 80 kg, maintain goal. Daily = 80 × 1.6 = 128 g. Per meal = 128 ÷ 4 = 32 g — about one chicken breast or a scoop-plus of whey. On a cut (2.0 g/kg): 160 g/day, 40 g per meal. Very high protein beyond ~2.2 g/kg rarely adds benefit for natural lifters and may displace carbs or fats needed for training quality. Kidney disease patients should follow medical protein limits — this tool targets healthy adults.
Formula
Daily protein (g) = weightKg × multiplier | Multipliers: maintain 1.6, lose 2.0, gain 2.2 | Per meal = daily ÷ 4
Tips
- Spread protein across meals — 25–40 g per sitting maximises muscle protein synthesis for most adults.
- On a cut, prioritise protein first when calories are tight — it preserves lean mass and increases satiety.
- Pair with the TDEE calculator to ensure total calories match your goal, not just protein.
- Plant-based eaters may need slightly more total protein to match leucine — vary sources.
Frequently asked questions
- How much protein do I need at 80 kg?
- Maintain: 128 g/day (1.6 g/kg). Fat loss: 160 g. Muscle gain: 176 g. Per-meal splits are one-quarter of the daily total across four meals.
- Is 2 g/kg too much?
- For healthy active adults during a cut, 2.0 g/kg is well within research-supported ranges. Sedentary adults may need less (~0.8 g/kg RDA baseline).
- Why divide by four meals?
- Four equal doses spread leucine-rich pulses through the day. Three or five meals work too — adjust the divisor mentally.
- Do I need protein shakes?
- No — whole food works. Shakes are convenience when whole-food portions are impractical post-workout or at work.