Calculator
How much protein do I need per day?
Enter your weight, how many meals you eat and your goal. We will tell you the grams of protein per day and how much to put in each meal.
Recommended protein per day
See high-protein recipes
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–Per meal
–If it were only chicken
–If it were only egg whites
How much protein is recommended
- If you don't train: 0.8 to 1 g per kilo of body weight per day.
- To maintain while training: 1.4 to 1.8 g per kilo.
- To build muscle: 1.6 to 2.2 g per kilo.
- To cut: 1.8 to 2.4 g per kilo. With fewer calories, protein helps you keep muscle and feel less hungry.
Why spread it over several meals
Your body makes better use of protein if you eat it in 3 to 5 meals of about 20 to 40 g than if you have it all at once. That is why the calculator tells you how much to put in each meal.
The best protein sources
Chicken, turkey, fish, eggs, low-fat dairy such as Greek yogurt or quark, and legumes. Check the exact grams in the food macros table.