Free tools / Protein calculator
Protein calculator
How much protein you need a day and per meal, from your weight, your goal and how you train. Based on the RDA and sports nutrition research.
Your protein target
Enter your body weight to see your target. It updates as you type.
0g / day
That is 0 of body weight, inside the usual range for your goal and training.
Get this as a daily plan in Epoch, with protein counted as you log each meal.
Estimates, not medical advice. If you have kidney disease, are pregnant or are managing another health condition, ask your doctor what is right for you.
How this is calculated
Per meal = daily protein / meals a day
Grams per kilogram depend on your goal and how you train. Each cell shows the range, with the target the calculator uses in brackets:
| Training | Lose fat | Maintain | Build |
|---|---|---|---|
| Little or none | 1.0 to 1.4 (1.2) | 0.8 to 1.2 (1.0) | 1.2 to 1.6 (1.4) |
| Cardio or sports | 1.4 to 2.0 (1.6) | 1.2 to 1.6 (1.4) | 1.4 to 2.0 (1.6) |
| Strength | 1.8 to 2.4 (2.2) | 1.6 to 2.2 (2.0) | 1.6 to 2.2 (1.8) |
The floor of 0.8 g per kg is the RDA for adults. The active rows follow the International Society of Sports Nutrition's 2017 position stand, which puts most people who exercise at 1.4 to 2.0 g per kg, with more in a calorie deficit. The strength targets are the same ones the Epoch app uses. Pounds are converted to kilograms first (1 kg = 2.20462 lb).
Worked example
80 kg, lifting weights, losing fat, four meals a day:
176 / 4 = 44 g per meal
Building muscle also takes training: protein supports it, it does not replace it.
Questions
How much protein do I need a day?
The official RDA is 0.8 grams per kilogram of body weight, which is the minimum for a sedentary adult. People who exercise regularly usually aim for 1.4 to 2.0 grams per kilogram, the range in the International Society of Sports Nutrition's 2017 position stand, and a little more while losing fat.
How much protein should I eat per meal?
A useful guide is about 0.4 grams per kilogram of body weight per meal, spread over at least four meals (Schoenfeld and Aragon, 2018). Larger meals are not wasted; spreading protein out simply makes a high daily total easier to reach.
Should I use my current weight or my goal weight?
If you are close to a healthy weight, use your current weight. If you have a lot of weight to lose, grams per kilogram of total weight can give a number that is hard to eat and higher than you need, so using your goal weight is more sensible.
Can I eat too much protein?
The ranges here are common in sports nutrition research on healthy adults. If you have kidney disease or another medical condition, ask your doctor what intake is right for you before raising it.
Do I need protein powder?
No. Powder is just a convenient food. Meat, fish, eggs, Greek yogurt, cottage cheese, tofu, lentils and beans all count the same way. Powder helps when your target is high and meals alone fall short.
Why does the target change with my goal?
In a calorie deficit the body is more likely to use muscle for energy, so a higher protein intake helps protect it. When maintaining or building, needs are a little lower because there is enough energy coming in.