Protein Intake Calculator
Find your daily protein target for your bodyweight and goal — based on the ISSN and ACSM sports-nutrition position stands — plus a suggested per-meal amount.
≈ 26 g across 4 meals · Supports recovery from regular training.
Educational estimate, not medical or dietetic advice. Targets use total bodyweight (the basis of the position stands); for high body fat, lean-mass targets are lower. Spread intake across meals (~0.4 g/kg each) for best muscle-protein synthesis.
Hit your target consistently
ONDA Life turns targets like this into daily protocols and tracks how they move your recovery, sleep and HRV — so nutrition connects to how you actually feel.
Download ONDA Life on the App Store →Protein targets by goal (g/kg/day)
| Goal | g / kg / day |
|---|---|
| General health (sedentary) | 0.8–1 |
| Active / general fitness | 1.2–1.6 |
| Build muscle | 1.6–2.2 |
| Fat loss (preserve muscle) | 1.8–2.4 |
| Older adult (50+) | 1.2–1.6 |
Common questions
How much protein do I need per day?
It depends on your goal. The 0.8 g/kg RDA only prevents deficiency. For an active person, 1.2–1.6 g/kg is a better target; for building muscle, 1.6–2.2 g/kg; and in a fat-loss phase, 1.8–2.4 g/kg helps preserve muscle. Multiply your bodyweight in kg by the range for your goal.
Is more protein always better?
No — there are diminishing returns above roughly 2.2 g/kg for most people, and extra protein is largely just used for energy. Very high intakes are safe for healthy kidneys but offer little extra muscle benefit. Hitting the range consistently matters more than exceeding it.
Should I spread protein across meals?
Yes. Muscle protein synthesis responds best to ~0.4 g/kg per meal across 3–4 meals, rather than one large dose. Each meal needs roughly 25–40 g of quality protein (enough leucine to trigger synthesis) for most adults.
Bodyweight or lean mass?
These targets use total bodyweight, which the sports-nutrition position stands are based on. If you carry high body fat, targets based on lean body mass are more accurate and will be somewhat lower — fat tissue does not need feeding with protein.
Why do older adults need more protein?
Ageing muscle becomes "anabolically resistant" — it responds less to a given dose of protein. Bumping intake to 1.2–1.6 g/kg, with adequate leucine per meal and resistance training, helps counter sarcopenia (age-related muscle loss), a major driver of frailty.