Where the numbers come from
The tool multiplies your body weight in kilograms by per-kilogram ranges widely cited in sports-nutrition literature: roughly 0.8–1.0 g/kg for sedentary adults, 1.2–1.6 g/kg with regular exercise, and 1.6–2.2 g/kg when building muscle. During weight loss, keeping protein around 1.2–1.5 g/kg helps preserve muscle.
Spreading it through the day
Protein synthesis responds better to several moderate servings than one huge one, which is why the result also shows a per-meal figure across four meals. Roughly 25–40 g per meal is a practical target for most adults.
Frequently asked questions
How much protein do I need per day?
Roughly 0.8 g per kg of body weight for general health, rising to 1.6–2.2 g/kg for muscle building. The calculator gives your personal range.
Can I eat too much protein?
Healthy adults tolerate intakes well above these ranges, but very high intakes offer no extra muscle benefit; anyone with kidney conditions should consult a doctor.
Does protein timing matter?
Total daily intake matters most; spreading it across 3–5 meals is a sensible secondary optimization.