Muscle Gain Protein Calculator

Metric uses kilograms and centimetres; US uses pounds with feet and inches; UK uses stones and pounds.
Body weight: kilograms (metric), pounds (US) or whole stones (UK).
Only used with UK stones-and-pounds: the pounds part, e.g. 11 st 4 lb is weight 11 and extra pounds 4.
Sets the Dietary Reference Intake band the result is compared against.
Overrides the goal band when your dietitian or coach has given you a specific figure.
Optional. When supplied, the result is also expressed per kilogram of lean mass.
Optional. Used to show protein as a share of energy and to check it against the 10-35 per cent AMDR.
Used only to divide the daily total into a per-meal figure.
Protein per day
133.0 g
Protein Intake Calculator
Range, lower
112.0 g
Range, upper
154.0 g
Grams per kilogram of body weight
1.90 g/kg
Dietary Reference Intake for comparison
56.0 g
Calories from that protein
532 kcal
Protein per meal
33.3 g
Body weight used
70.00 kg
Recommendation basis
Building muscle with resistance training
Worked out from Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, National Academies Press and 4 other sources.
These are population ranges from nutrition research, not a prescription. Chronic kidney disease, liver disease and some metabolic disorders require a protein restriction rather than a target; check with a clinician or dietitian before raising protein intake if any of those apply.

How this is worked out

7 steps
  1. Body weight = 70.0 kg = 70 kg
  2. Building muscle with resistance training: 1.6 to 2.2 g/kg/day. Morton RW et al., A systematic review, meta-analysis and meta-regression of protein supplementation on resistance training-induced gains, Br J Sports Med 2018;52:376-384: benefit plateaus around 1.6 g/kg/day with a confidence interval reaching 2.2.
  3. Range = 1.6 x 70 = 112 g to 2.2 x 70 = 154 g per day
  4. Midpoint = 1.9 g/kg x 70 kg = 133 g/day
  5. Reference intake for Adults 19 and over = 0.8 x 70 = 56 g/day
  6. Energy from protein = 133 g x 4 kcal/g = 532 kcal
  7. Split over 4 meals = 33.3 g each

Results are general information, not financial, tax, legal, medical or engineering advice.