How it works
It uses evidence-based ranges: 1.6 to 2.2 g per kg to build muscle, and up to 2.4 g/kg in a deficit to protect muscle.
Daily protein calculator
The grams of protein you need per day and per meal to lose fat, maintain or build muscle.
Reviewed on
Protein calculator
Free, no sign-up75 kg
Your daily target
143g
Useful range 120-165 g. About 36 g per meal across 4 meals.
Indicative estimate. Not a substitute for advice from a health professional.
Save your result
I will send you guides to make the most of these numbers.
1:1 coaching
Want me to review your case?
Apply for your spot: in a free 20-minute video call we look at where you are, what is not working and whether we are a fit. No strings attached.
Why split it
Spreading protein across 3-5 meals of 25-50 g helps you use it better than one large meal.
Worked example
Person weighing 75 kg. Daily target = weight × midpoint of the recommended range, split across 4 meals.
| Goal | Range (g/kg) | Daily range | Daily target | Per meal (4 meals) |
|---|---|---|---|---|
| Lose fat | 1.8-2.4 | 135-180 g | 158 g | 40 g |
| Maintain | 1.4-1.8 | 105-135 g | 120 g | 30 g |
| Build muscle | 1.6-2.2 | 120-165 g | 143 g | 36 g |
My pick
Whey protein
Prozis 100% Real Whey · 1 kg
The easiest way to hit your daily protein when food alone falls short.
- One scoop covers a good protein serving
- Handy after training or between meals
- Helps you reach your calculator target
How to take it: One scoop when you fall short of your daily target. It does not replace food.
Link to the Prozis store. I only recommend what the evidence supports.
Calculate your proteinFAQ
Is that much protein safe?
For healthy people these amounts are safe. If you have kidney disease, ask your doctor.
Do I need shakes?
No. They are convenient, but meat, fish, eggs, dairy and legumes get you there.