Protein Calculator
How much protein do I need a day? Enter your weight in kg, stone or lb and pick a goal for a daily protein target in grams, split per meal, based on current sports nutrition research. No sign-up.
How to use the protein calculator
Enter your bodyweight and choose a goal: general health, endurance, building muscle, or losing fat while keeping muscle. We multiply your weight by the evidence-based g/kg target for that goal and split it across your meals.
For most people who lift, 1.6–2.2 g of protein per kg of bodyweight covers it. If you have a lot of fat to lose, enter your goal weight instead.
Frequently asked questions
Around 1.6–2.2 g per kg of bodyweight a day. A 2018 meta-analysis of 49 trials found gains level off around 1.6 g/kg, with 2.2 g/kg covering nearly everyone.
Yes. In a calorie deficit, higher protein (around 2.0–2.4 g/kg) helps hold on to muscle while you lose fat, and it keeps you fuller.
Daily total matters most. Splitting it across three to five meals of roughly 0.4 g/kg each, usually 25–50 g, is an easy way to hit it.
For healthy people, intakes up to around 2.2 g/kg are well studied and considered safe. If you have kidney disease or another medical condition, check with a doctor.
Protein builds it. Training earns it.
Hitting your protein only pays off if the training’s there. Log every session in SYNCT and train alongside the people who keep you turning up.
