Protein Intake Calculator

Find a sensible daily protein target based on your bodyweight, training and goal.

Your Details

Decimals allowed, e.g. 82.5.
Goal
Strength Training

Your Daily Target

157g
per day
Recommended range
126g Lower end
157g Your target
180g Upper end

Spread your protein across the day

4 meals ≈ 39g protein per meal

Want to hit 157g consistently?

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General fitness estimate

This calculator provides general fitness guidance and isn't personalised medical advice. Speak to a doctor or registered dietitian if you have a medical condition or specific dietary requirements.

How is my protein target calculated?

Gainzbook uses a general evidence-based range for people who strength train: approximately 1.6–2.2g of protein per kg of bodyweight (roughly 0.7–1.0g per lb). Your goal and training frequency move your target within that range, rather than outside it - a leaner, higher-volume approach lands you closer to the top of the range, while a lower-training-frequency maintenance goal lands closer to the bottom.

This is a general fitness heuristic, not a precise individual requirement. Actual needs vary with factors a simple bodyweight formula can't fully capture, including training volume, calorie intake, body composition, age, goals and individual circumstances. Use the result as a practical starting point, not an exact prescription.

Protein for building muscle

Lifters generally benefit from higher protein intake because muscle repair and growth rely on a steady supply of amino acids, particularly around resistance training. Combined with a structured training program and progressive overload, adequate protein supports the muscle-building process - though total training volume and calorie intake also play a major role.

Protein while losing weight

Adequate protein intake can help preserve lean muscle mass while you're in a calorie deficit, which is one reason many people aim toward the higher end of the general range when cutting. Tracking your food and protein intake alongside your calories makes it easier to stay consistent with a target like this one.

Protein per meal

Your total daily protein intake matters more than exactly how it's distributed across the day. That said, spreading it across 3–5 meals is a practical approach for many people, and can make it easier to hit a higher daily total without needing one very large serving. Use the per-meal breakdown above as a rough guide, not a rigid prescription.

Protein Targets by Bodyweight

Bodyweight Lower range (0.7g/lb) Upper range (1.0g/lb)
120 lb (≈54 kg) 84g 120g
140 lb (≈64 kg) 98g 140g
160 lb (≈73 kg) 112g 160g
180 lb (≈82 kg) 126g 180g
200 lb (≈91 kg) 140g 200g
220 lb (≈100 kg) 154g 220g
240 lb (≈109 kg) 168g 240g

FAQ

How much protein do I need per day?
A general evidence-based range for people who strength train is about 0.7-1.0g of protein per lb of bodyweight (roughly 1.6-2.2g per kg). Where you sit in that range depends on your training volume, goal and individual circumstances - it isn't a single precise number.
How much protein do I need to build muscle?
Lifters aiming to build muscle generally do well toward the higher end of the general range, since muscle repair and growth rely on a steady supply of amino acids. Total training volume and calorie intake also matter alongside protein intake.
Is 200g of protein too much?
For most active adults, 200g/day is within or close to typical evidence-based ranges once bodyweight and training are factored in - it isn't an inherently extreme number. Individual tolerance varies, and anyone with a kidney condition or other medical concern should check with a doctor or registered dietitian first.
Should I eat more protein when losing weight?
Many people benefit from staying toward the higher end of the general protein range while in a calorie deficit, since adequate protein can help preserve lean mass while losing fat. It isn't a guarantee on its own - training and total calorie intake still matter.
How much protein should I eat per meal?
There's no strict rule - your total daily protein intake matters most. Spreading it across 3-5 meals is a practical, commonly used approach for many people, simply dividing your daily target by however many meals you eat.
Does protein intake depend on bodyweight?
Yes - the common evidence-based ranges (roughly 0.7-1.0g per lb, or 1.6-2.2g per kg) scale with bodyweight, which is why this calculator asks for it. Bodyweight-based formulas are a practical starting point but don't account for body composition, so they can overestimate needs for people carrying a higher body-fat percentage.
Should I calculate protein using kg or lb?
Either works - use whichever unit you're used to weighing yourself in. This calculator converts between kg and lb automatically and produces the same target either way.

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Track Your Protein with Gainzbook