Protein Calculator
Calculate your daily protein needs based on your weight, activity level, and fitness goal. Get personalized protein targets in grams.
Spread protein across meals for optimal muscle protein synthesis. Aim for 20–40g per meal if training.
Hit your protein goal every day with CalRay
Your protein target is set. Use CalRay to log meals, scan barcodes, and track your daily protein intake effortlessly.
Common Questions
How much protein per day?
The general recommendation is 0.8 g per kg of body weight for sedentary adults. Active people need 1.2–1.6 g/kg, and athletes or those building muscle may benefit from 1.6–2.2 g/kg. Use the calculator above for your personalized target.
How much protein per meal?
Research suggests 20–40g of high-quality protein per meal maximizes muscle protein synthesis. Spreading intake across 3–4 meals is more effective than one large dose. The calculator shows your per-meal targets.
Can you eat too much protein?
For healthy adults, high protein intake is generally safe. Very high intakes (above 3–4 g/kg) may cause digestive discomfort in some people. Those with kidney disease should consult a doctor before increasing protein.
Is protein good for weight loss?
Yes. Protein increases satiety, helps preserve muscle during a calorie deficit, and has a higher thermic effect than carbs or fat. A higher protein intake (1.2–1.6 g/kg) often makes dieting easier.
How much protein for muscle gain?
For muscle gain, aim for 1.6–2.2 g of protein per kg of body weight per day. Combine this with resistance training and a slight calorie surplus for best results. The calculator’s Muscle Gain preset uses 1.6 g/kg.