Health & Body
Protein Intake Calculator
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kg / g
lb / g
Weight
kg
Meals per day
Goal
Maintain
1-1.2g/kg
Fat loss
1.6-2.2g/kg
Muscle gain
1.6-2.2g/kg
Endurance
1.2-1.7g/kg
Daily protein target
133g
Recommended range: 112-154g
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Split guide
Per meal
44g
Snack/shake
0g
Recommended range
112-154g
Use as a practical estimate and adjust for training, diet, and health.
Food equivalents
100g chicken breast
4.3x
2 eggs
11.1x
1 cup Greek yogurt
7.4x
1 protein scoop
5.5x