Daily protein intake calculator
In a calorie deficit, protein is the macronutrient that decides whether you lose fat or muscle. This range starts from your bodyweight and your goal, using the intakes commonly reported in the sports nutrition literature.
Recommended daily range
112–154g of protein per day
Range applied
1.6–2.2 g per kg of bodyweight
Which is, across 4 meals
28–39 g
Sports nutrition ranges for a healthy adult. With kidney or liver impairment, during pregnancy, or with a chronic condition, protein intake should be set with a healthcare professional. Spreading intake across the day works better than concentrating it in a single meal.
A range is useful. A meal plan that hits it is better.
FitForm's nutrition coach holds your protein target first and turns it into real meals, macros, and a grocery list.
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Calculator — Protein intake
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