g/kg by goal
Maintain about 1.4–2.0 g/kg. Lose fat 1.6–2.4. Gain muscle 1.6–2.2. We show the range and a midpoint, plus per-meal if you split 3–5 times.
Daily protein (g) = body weight (kg) × grams per kilogram for your goal
Lean mass vs scale weight
Scale weight includes fat. Very high body fat can use the low end of the range; very lean lifters often sit higher. This calculator does not see DEXA.
Spreading across meals
You don’t need a perfect pulse every 3 hours. Spreading protein across meals you actually eat beats one huge dinner. Calories and carbs/fat still come from the TDEE calculator.
Not medical advice
This tool is for education and planning. It does not diagnose, treat, or replace care from a qualified professional.
Want the daily picture?
Log meals and hit the target with CaloDrop.
Hit the gram target by logging meals in CaloDrop, not by guessing a scoop.