Protein calculator
How much protein do you need?
This is how we teach: with a number you understand and can use today. Move the slider to your weight.
Reference of 1.6 g per kg per day for healthy adults doing strength training (Morton et al., British Journal of Sports Medicine, 2018). It's educational, not a prescription. If you have a medical condition, consult a health professional.
Why 1.6 g per kg?
A meta-analysis of 49 studies (Morton et al., 2018) found that, on average, muscle gains from strength training stopped improving at around 1.6 g per kg per day. Some people may benefit from a bit more.
How should I spread it across the day?
Splitting it over several meals makes it easier to reach the number without huge portions. With four meals, the calculator shows how much goes into each.
What if I don't eat meat?
That works too: eggs, dairy, legumes, soy and its derivatives all provide protein. Planning your sources matters more than the source itself.
Educational content by SIX PACK, with cited sources.
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