Start with total intake
Look at the whole day before optimising small details. A balanced diet can provide enough protein for many people without specialist products.
All calculatorsDaily protein estimate
Protein calculator.
Match body weight with the context of the work you are doing, then use a range instead of pretending one gram target fits everyone.
Fuel / Train / RecoverDaily protein estimate
Free calculator
Protein calculator
Estimated daily rangegrams per day
If spread across 4grams each
Selected contextStrength or high-volume training
Protein needs vary with age, health, total energy intake and training load. Seek individual advice if you have kidney disease, are pregnant, are under 18 or have a clinical nutrition need.
Use the range well
Context matters more than chasing the largest number.
The result is based on grams per kilogram of body weight. The selected range changes with general needs, endurance work, higher-volume strength training or a muscle-gain goal.
Spread it practically
The per-meal view divides the range evenly. It is a planning aid, not a rule that every plate must contain the same amount.
Review the training context
A rest week, a new training block and an endurance event do not create identical needs. Update the setting when the context changes.
Common questions
Before you use the range.
How is the protein range calculated?+
The calculator converts your weight to kilograms and multiplies it by the grams-per-kilogram range linked to the training context you select.
Do I need the top of the range?+
Not automatically. Training load, energy intake, goals, age and health all affect what is appropriate. A larger number is not always a better number.
Does timing matter as much as the daily total?+
The daily total is a useful first question. Spreading protein across meals can make the target easier to meet, but this calculator does not prescribe exact meal timing.
Guidance source
British Dietetic Association: Sport and exercise nutrition