How your protein target is calculated
The tool multiplies your body weight by a range in grams of protein per kilogram per day that depends on how active you are and your goal. The floor for adults is EFSA's reference intake of 0.83 g/kg a day 1. Expert groups suggest more for some people: 1.0–1.2 g/kg from age 65 2, and 1.4–2.0 g/kg for people who exercise 3.
More is not always better. Across resistance-training studies, gains in lean mass levelled off at around 1.6 g/kg a day on average 4. The tool caps its upper bound at 2.2 g/kg, the top of the range used in research on spreading protein over meals 5.
The per-meal number divides your daily range across three to four meals. One reading of the research is about 0.4 g/kg per meal over at least four meals 5.
How to use your result
Treat the range as a daily target you hit most days, not a rule for every single day. Spreading it across your meals is easier than catching up at dinner 5.
If you have kidney disease, are pregnant or have been told to limit protein, talk to your doctor first; PROT-AGE notes that people with severe kidney disease who are not on dialysis may need to limit intake 2. Our guide Eat for muscle has food-first ideas.
| Body weight | Per day | Per meal |
|---|---|---|
| 50 kg (110 lb) | 70–90 g | ≈ 20 g |
| 60 kg (132 lb) | 85–110 g | ≈ 25 g |
| 70 kg (154 lb) | 100–125 g | ≈ 30 g |
| 80 kg (176 lb) | 110–145 g | ≈ 30 g |
| 90 kg (198 lb) | 125–160 g | ≈ 35 g |
| 100 kg (220 lb) | 140–180 g | ≈ 40 g |
| 110 kg (243 lb) | 155–200 g | ≈ 45 g |
Questions people ask
How much protein do I need per day?
The EFSA reference intake for adults is 0.83 g per kg of body weight a day 1. For people who exercise, the ISSN suggests 1.4–2.0 g/kg 3, and an expert group suggests 1.0–1.2 g/kg for adults over 65 2. The tool picks a range from your activity and goal.
How much protein should I eat per meal?
Research on muscle building suggests about 0.4 g/kg per meal across at least four meals 5. The ISSN describes doses of about 20–40 g, spread every three to four hours 3.
Is there a point where more protein stops helping muscle?
In a meta-analysis of resistance-training studies, extra protein stopped adding lean mass on average at around 1.6 g/kg a day 4. Some people do well higher, which is why the tool gives a range rather than a single number.
Do I need protein powder?
No. Your target can be met with food; a powder is simply a convenient way to add a portion on busy days or after training. Choose the option you will actually keep up.
Sources
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for protein. EFSA J. 2012;10(2):2557.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.