Daily Protein Needs Calculator
Daily protein needs broken down per meal, from body weight, goal (maintain, build, cut) and age, using the 1.6–2.2 g/kg evidence range for active people. An estimate; spread intake across 3–5 meals of 25–50 g for best use.
Your daily protein needs
112–154 g/day
Across 4 meals, that is about 28–39 g of protein per meal.
| Meal | Protein |
|---|---|
| Meal 1 | 28–39 g |
| Meal 2 | 28–39 g |
| Meal 3 | 28–39 g |
| Meal 4 | 28–39 g |
| Daily total | 112–154 g |
Spread intake across 3–5 meals of 25–50 g for best use — muscle protein synthesis tops out at roughly 25–40 g per meal, so one giant protein meal is less effective than the same total spread out (Schoenfeld & Aragon, Journal of the International Society of Sports Nutrition, 2018).
Formula & source — Protein ranges — Morton et al. (2018); Institute of Medicine RDA
Daily protein = body weight × g/kg for your goal. The RDA minimum is 0.8 g/kg/day (Institute of Medicine, 2005). For active people the evidence range is 1.6–2.2 g/kg/day (Morton et al., British Journal of Sports Medicine, 2018). Older adults need at least 1.0–1.2 g/kg/day to maintain muscle (Bauer et al., Journal of the American Medical Directors Association, 2013).
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
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