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Protein Intake Calculator

Find your recommended daily protein intake based on body weight and fitness goal — backed by sports nutrition guidelines.

Your details

Optimal range for muscle hypertrophy (ISCO/IAA consensus).

Override the preset with your own per-kg target.

Your protein target
Daily protein intake
112–154g / day
1.6–2.2 g per kg body weight · Strength / muscle gain
112 g
Min grams
154 g
Max grams
448–616 kcal
Calories from protein
28–39 g
Per meal (4 meals)
Common protein sources (154g ≈)
5.0
chicken breast (100g = 31g P)
25.7
large eggs (1 = 6g P)
6.2
whey scoop (25g P)
Spread across the day
Aim for 20–40 g per meal every 3–4 hours for optimal muscle protein synthesis.

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