Find your number.
Enter your weight, pick your goal, and get your daily protein target, based on current sports nutrition research.
Per meal: 15–25 g across 3–4 meals.
Gains level off around 1.6 g/kg. More isn't better past the top of the range.
Quick table
Grams per day, rounded to the nearest 5. Your row is highlighted.
| Weight | Maintain ×1.2–1.6 | Build ×1.6–2.2 | Cutting ×1.8–2.4 | Peri/post-meno ×2.0–2.2 |
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Split it up. 3–4 meals, each with 0.25–0.4 g per kg of bodyweight.
Same every day. Training days and rest days. Total intake matters more than timing.
Population-level ranges for healthy, active adults, not individualized medical or dietary advice. If you have kidney disease, are pregnant, or have a medical condition, talk to your physician or a registered dietitian before increasing protein. If you're carrying a lot of extra weight, ask about using a goal or lean body weight instead. Sources: Morton 2018, ISSN 2017 & 2023, Helms 2014, Trommelen 2019.
@drsunnyandrews · MD · 3x Wellness Olympian