Protein intake calculator
The daily protein range for your bodyweight and situation — from the research, not the label on the tub.
Daily protein target
131–180g
Lifting with intent to grow · 1.6–2.2 g per kg of bodyweight
Across 3 meals
44–60 g / meal
Across 4 meals
33–45 g / meal
Where the ranges come from
Sports-nutrition research converges on protein needs scaling with bodyweight and training context: roughly 0.8–1.0 g/kg for sedentary health, 1.2–1.6 g/kg for recreationally active people, 1.6–2.2 g/kg when the goal is building muscle, and 2.0–2.4 g/kg when dieting — because in a deficit, protein is what tells your body to burn fat instead of muscle.
Aim anywhere inside your range and hit it consistently; the difference between the low and high end is much smaller than the difference between hitting it and not. For the full picture — carbs, fat and calories built around this protein target — the macro calculator does the whole plate. And if you'd rather have the plate planned for you, AirFit Coach's AI meal planner builds a week of meals around a protein target like this one, and you approve it before it's yours.
Frequently asked questions
Why is this so much more than the RDA?
The RDA (0.8 g/kg) is the minimum to avoid deficiency in sedentary adults — a floor, not a target. For people who train, muscle repair and growth raise the requirement: meta-analyses consistently find benefits up to about 1.6–2.2 g/kg, with the high end mattering most in a calorie deficit.
Does protein timing matter?
Total daily intake dominates; timing is a refinement worth maybe a few percent. The practical version: spread protein across 3–5 meals of 25–40 g each rather than one giant dinner, and don't stress the post-workout 'anabolic window' — it's hours wide, not minutes.
Is a high protein intake safe?
For healthy people, intakes in this calculator's ranges are well studied and safe — the kidney-damage concern comes from studies of people with pre-existing kidney disease. If you have a kidney condition, that's a conversation for your doctor, not a calculator.
Do protein shakes count?
Fully. Whey, casein and plant blends are just filtered food, and their amino acid profiles are excellent. Whole foods bring satiety and micronutrients, so they should carry most of the load — but hitting 2 g/kg on busy days is exactly what shakes are for.
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