Protein calculator
How many grams of protein you need a day for your weight and goal, how to split it across meals, and how it compares with the published ranges.
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Protein a day
145g
2 g per kg · 0.91 g per lb
| Meals a day | Protein per meal |
|---|---|
| 3 meals | 48 g |
| 4 meals | 36 g |
| 5 meals | 29 g |
See your protein fill up
Snap a meal and TrackAI counts its protein, then shows what is left for the day. Try it free for 3 days.
How your protein target is set
- 1
Your goal sets the rate. TrackAI uses at least 2.0 g of protein per kg of body weight when you are losing weight, 1.8 g when gaining and 1.4 g when maintaining.
- 2
Times your weight. Multiply that rate by your weight in kilograms (pounds × 0.4536). In pounds, the same rates are about 0.91, 0.82 and 0.64 g per lb.
- 3
Spread it out. Split the total over three or four meals. Around 0.4 g per kg per meal, three or four times a day, is the amount studies use to get the most muscle building from each meal.
Your weight against the published ranges
| Guideline | Per kg | For you, per day |
|---|---|---|
| Minimum for sedentary adults (RDA) | 0.8 g | 58 g |
| Adults who exercise (ISSN position stand) | 1.4–2 g | 102–145 g |
| Building muscle (Morton et al. 2018 meta-analysis) | 1.6–2.2 g | 116–160 g |
| TrackAI target for your goal | 2 g | 145 g |
Estimates for healthy adults, not medical advice. The TrackAI app uses this protein target as a floor inside your full macro split; for the long version read how many calories and how much protein to build muscle, or browse high-protein recipes.
Questions
How much protein do I need a day?
The official minimum (RDA) for adults is 0.8 g per kg of body weight, which prevents deficiency in people who do not exercise. If you train, or you are losing weight and want to keep muscle, the evidence points higher: about 1.4 to 2.0 g per kg for active adults, and 1.6 to 2.2 g per kg to build muscle.
How much protein to build muscle?
A 2018 meta-analysis (Morton et al.) found that protein's benefit for muscle gain from training levelled off at about 1.6 g per kg of body weight a day, with some people still benefiting up to about 2.2 g per kg. Training is what builds the muscle; protein lets it happen.
Why more protein when losing weight?
In a calorie deficit your body is more willing to break down muscle. A higher protein intake, together with strength training, helps keep it, and protein is also the most filling macro. That is why TrackAI sets 2.0 g per kg when the goal is weight loss.
Should I use my current weight or goal weight?
If you carry a lot of body fat (a BMI over about 30), protein per kg of current weight overshoots. Enter your goal weight instead for a more realistic number.
Is too much protein bad for you?
Intakes up to about 2.2 g per kg are well studied in healthy adults. If you have kidney disease, or a doctor has told you to limit protein, follow their advice instead of this calculator.
How much protein per meal?
Roughly 0.4 g per kg of body weight per meal, which is 25 to 40 g for most adults, eaten three or four times a day. The table shows your daily target split across meals.