Free tool
Muscle gain protein calculator
Calculate your daily protein target for muscle gain from your bodyweight, with a rough amount per meal. Works in kg or lb.
Short answer: Most adults lifting weights do well on about 1.6 to 2.2 g of protein per kg of bodyweight a day (about 0.73 to 1 g per lb).
Work out your daily protein target
Measured in
Meals a day
120–165g protein a day
That is roughly 30g to 41g per meal across 4 meals. If you are new to training, start near the lower figure; if you have been lifting consistently for a while, work towards the higher one.
Per pound of bodyweight: 0.73 to 1 g/lb.
Based on the widely used 1.6 to 2.2g per kilogram of bodyweight range for people doing resistance training. It is a general estimate for healthy adults, not personal or medical advice. Your bodyweight is kept on this device so the Hub's other calculators can fill it in for you, and is never sent anywhere.
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Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.