How much protein you need per day
Grams per day and per meal, using the range the meta-analyses give and not the one on the tub.
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This is worked out here, in your browser. Nothing you type — weight, height, anything — leaves your phone: this page sends no data anywhere.
How it is worked out
Grams per kilo of bodyweight depending on what you are doing: 1.6 to maintain, 1.8 gaining muscle, and 2.2 in a deficit, where protein protects the muscle you are trying not to lose. The split divides the total across your meals, and it also shows the per-meal minimum (about 0.4 g/kg) that makes each one count.
What it does not tell you
Above 2.2 g/kg there is no extra muscle waiting: the surplus gets used as energy. And these are grams of protein, not grams of food: 100 g of chicken is not 100 g of protein, it is about 30. If you have kidney trouble, this is your doctor's call, not a calculator's.
Where it comes from
Morton et al. (2018)
Meta-analysis: the benefit flattens out around 1.6 g/kg per day.
Schoenfeld & Aragon (2018)
How much protein per meal makes sense, and why the split matters little.
Helms et al. (2014)
High protein in a deficit to retain muscle in trained lifters.
To read slowly
Free on Get NovastraThis is general training information, not medical or personalised nutrition advice. If you have a health condition, are pregnant or take medication, the person who decides is your doctor.