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Body Recomp Calc Free calculator
Protein Intake Calculator
This protein intake calculator returns 1.6–2.2 g of protein per kg of body weight per day, then divides that range by the number of meals you eat. At 80 kg that is 128–176 g a day, or 32–44 g across four meals. The range is aimed at adults who do resistance training. Works in kilograms or pounds.
Updated
General estimate only, not medical or dietary advice. Not suitable for anyone under 18, pregnant, or managing a medical condition or eating disorder.
- Updated September 2026
- Free — no sign-up
- Sources cited
Where the range comes from (cited)
The upper figure comes from a meta-analysis, not from a rule of thumb. Morton et al., British Journal of Sports Medicine 2018 pooled 49 resistance-training studies and found the plateau in training-induced gains in fat-free mass at 1.62 g of protein per kg per day, with a 95% confidence interval of 1.03 to 2.20 g/kg/day. The authors note that going to roughly 2.2 g/kg/day may be prudent given the upper bound of that interval. That is where 1.6–2.2 comes from.
The ISSN position stand on protein and exercise (Jäger et al., 2017) gives a slightly different figure: it states that 1.4–2.0 g/kg/day is sufficient for most exercising individuals, and that 2.3–3.1 g/kg/day may be needed to protect lean mass during periods of eating below maintenance. The two overlap across most of their range.
| Source | Daily protein | Applies to |
|---|---|---|
| Morton et al. 2018 | 1.62 g/kg (CI 1.03–2.20) | Resistance training, gains in fat-free mass |
| ISSN position stand 2017 | 1.4–2.0 g/kg | Most exercising individuals |
| ISSN position stand 2017 | 2.3–3.1 g/kg | Trained people eating below maintenance |
| This calculator | 1.6–2.2 g/kg | Adults who strength train |
Per-meal split
The calculator divides the daily range evenly by the number of meals you enter. It is arithmetic, not a rule: 4 meals at 80 kg gives 32–44 g per meal, 3 meals gives 43–59 g.
The even split is not arbitrary. The ISSN position stand on protein and exercise (Jäger et al., 2017) recommends about 0.25 g of high-quality protein per kg of body weight per serving, or an absolute dose of 20–40 g, and says these doses should ideally be distributed evenly every 3 to 4 hours across the day.
| Meals per day | 80 kg: per meal | 60 kg: per meal |
|---|---|---|
| 3 | 43–59 g | 32–44 g |
| 4 | 32–44 g | 24–33 g |
| 5 | 26–35 g | 19–26 g |
| 6 | 21–29 g | 16–22 g |
In practice the daily total matters most. Use the per-meal figure as a target to aim at rather than a threshold to hit exactly, and if one meal falls short, make it up later in the day.
Food examples
Protein per 100 g of food, from USDA FoodData Central. Weights are as the entry is listed (raw where stated), so cooked portions will be denser per gram because water is lost.
| Food (USDA entry) | Protein per 100 g |
|---|---|
| Chicken, breast, boneless, skinless, raw | 22.5 g |
| Fish, tuna, light, canned in water, drained | 19.0 g |
| Cheese, cottage, lowfat, 1% milkfat | 12.4 g |
| Yogurt, Greek, plain, nonfat | 10.3 g |
| Egg, whole, raw, fresh | 12.6 g |
| Tofu, extra firm, prepared with nigari | 10.0 g |
| Lentils, mature seeds, cooked, boiled | 9.0 g |
| Whey protein powder isolate | 58.1 g |
A 40 g target is roughly 180 g of raw chicken breast, or two eggs plus a 200 g pot of nonfat Greek yogurt, or two scoops of whey isolate. Plant sources are less dense per 100 g, so hitting the same total from lentils, tofu and beans means larger portions and more total calories. Check the label or the USDA entry for the specific product you buy, since brands vary.
Once you have a daily protein figure, the body recomposition macro calculator fits it into a calorie target with fat and carbs.
Frequently asked questions
Is 100g of protein a day enough for a woman?
It depends on body weight. At 1.6–2.2 g/kg, 100 g a day covers a woman of roughly 45 to 62 kg (100 to 137 lb) who strength trains. Above about 62 kg it falls below the range this calculator uses, and a 70 kg woman would land at 112–154 g. Enter your own weight rather than using a round number.
How much protein do I need by age?
This calculator does not vary the range by age: it applies 1.6–2.2 g per kg to any adult body weight you enter. The sources it cites, Morton et al., British Journal of Sports Medicine 2018 and the ISSN position stand on protein and exercise (Jäger et al., 2017), frame their recommendations around exercising adults rather than age brackets. Requirements in older adults and in children are handled differently, so ask a dietitian or doctor rather than this tool.
How much protein per day for weight loss?
Eating below maintenance is where protein matters most, because it helps protect lean mass. The ISSN position stand on protein and exercise (Jäger et al., 2017) states that 2.3–3.1 g/kg/day may be needed to maximise retention of lean mass in resistance-trained people during periods below maintenance, which is above this calculator’s 1.6–2.2 g/kg range. Using the top of the range here, 2.2 g/kg, is a reasonable starting point while cutting.
Is 200 g of protein too much for a day?
For a large, trained adult it sits inside the usual ranges: 200 g is 2.2 g/kg at about 91 kg (200 lb). For a 60 kg person it is 3.3 g/kg, above both ranges cited on this page and unlikely to add anything. None of this is medical advice, and anyone with kidney disease or another medical condition should get an individual recommendation from a clinician.
Sources
- Morton et al., British Journal of Sports Medicine 2018 (plateau 1.62 g/kg/day, 95% CI 1.03–2.20)
- ISSN position stand on protein and exercise (Jäger et al., 2017) (1.4–2.0 g/kg/day; 0.25 g/kg per serving or 20–40 g, every 3–4 h)
- USDA FoodData Central (protein per 100 g)
Related
General estimate only, not medical or dietary advice. Not suitable for anyone under 18, pregnant, or managing a medical condition or eating disorder.