How the target is worked out
Research on people who lift weights points to 1.6 to 2.2 g of protein per kg of body weight a day. A large 2018 meta-analysis by Morton and colleagues found that muscle gains levelled off at about 1.6 g/kg on average, with 2.2 g/kg covering most people.
- Building muscle or maintaining: the calculator uses 1.8 g/kg, the middle of the range.
- Losing fat: it uses 2.2 g/kg, the top of the range, because protein helps you keep muscle while calories are low.
Per meal, about 0.3 to 0.4 g/kg (25 to 40 g for most people) is a practical amount. The full explanation, with the best food sources, is in how much protein you need to build muscle.
Next steps
Protein matters, but calories decide whether you gain or lose weight. Use the free macro calculator for your full daily targets, or apply for coaching to have them set for you and adjusted every week.
General guidance for healthy adults, not medical advice. If you have kidney disease or another medical condition, speak to your doctor before raising your protein intake.