Work out protein requirement instantly with clear inputs, formula shown and shareable results.
Multiplies body weight by a grams-per-kilogram target and divides across meals, since per-meal distribution affects muscle protein synthesis.
Protein target
Daily protein = weight (kg) x grams per kg; the reference intake is 0.8 g/kg and athletic targets range from 1.4 to 2.4 g/kg
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
It is the minimum to avoid deficiency in sedentary adults, not an optimum for training, ageing or fat loss.
Muscle protein synthesis responds to roughly 0.4 g/kg per meal, so several feedings beat one large dose.