Daily protein calculator
Most people who train do well on 1.4–2.0 g of protein per kg of body weight a day (ISSN, 2017). Workoutify sets it by goal: 2 g/kg for weight loss, 1.8 for muscle and strength, 1.6 for endurance.
Protein per day
126 g
How it adds up
70 kg × 1.8 g/kg = 126 g
3 meals — 42 g each, 4 meals — 32 g each
Range from research
1.4–2 g/kg × 70 kg = 98–140 g
ISSN suggests 0.25–0.40 g per kg per meal — for you that's 18–28 g every 3–4 hours.
Enter a weight from 35 to 250 kg.
Protein target by goal
| Goal | Protein, g per kg body weight |
|---|---|
| Lose weight | 2 |
| Build muscle | 1.8 |
| Get stronger | 1.8 |
| Endurance | 1.6 |
Worked example
Weight 70 kg, goal: muscle: 70 × 1.8 = 126 g a day. Over three meals that's 42 g each, over four — 32 g. The research range is 98–140 g.
More isn't better
A meta-analysis by Morton and colleagues (2018): with resistance training, extra protein stops adding muscle at about 1.6 g per kg a day. A higher target gives a margin — not every extra gram does work.
In a calorie deficit you need more: for trained people ISSN allows 2.3–3.1 g per kg of lean mass. That's why the calculator sets 2.0 g per kg for weight loss.
How much protein per meal
ISSN's guideline is 20–40 g of quality protein per meal, or 0.25–0.40 g per kg of body weight, every 3–4 hours. The daily total matters more than exact timing: the data don't support a strict post-workout window.
Where to get that much protein
The easiest way is to build meals around a protein dish: meat, fish, eggs, cottage cheese, legumes. The collection has recipes with plenty of protein per serving.
Programs for this goal
Frequently asked questions
How much protein do I need to build muscle?
Workoutify sets 1.8 g per kg of body weight: at 70 kg that's 126 g a day. A 2018 meta-analysis found muscle gains from extra protein level off around 1.6 g/kg, so there's no need to chase bigger numbers.
How much protein should I eat when losing weight?
More than at maintenance: the calculator sets 2 g per kg to protect muscle in a deficit. For trained people in a deficit, ISSN allows 2.3–3.1 g per kg of lean mass.
How much protein can the body absorb in one meal?
There's no hard limit. ISSN suggests 20–40 g, or 0.25–0.40 g per kg of body weight per meal every 3–4 hours; the daily total matters more than timing.
Can I use protein powder to hit the target?
Yes, if food alone doesn't get you there. Powder is the same milk or plant protein, and its grams simply count toward the daily total. With kidney disease, agree your protein intake with a doctor.
This is an estimate for healthy adults, not medical advice. With an illness, pregnancy or medication, talk to your doctor.
Sources
- International Society of Sports Nutrition Position Stand: protein and exercise. ISSN, 2017.
- Morton RW 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.
- International Society of Sports Nutrition position stand: nutrient timing. ISSN, 2017.
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A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.