Protein Calculator — Evidence-Based Daily Intake — Calculator
Calculate your daily protein needs based on the evidence-based range of 1.6–2.2 g/kg. Includes per-meal breakdown, MPS optimization, and food equivalent guide.
Protein Calculator
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Target (adjusted for training frequency)
102 g/day · 408 kcal · 1.32 g/kg
Per Meal Breakdown
20 g × 5 meals · 26 g × 4 meals · 34 g × 3 meals
Optimal Meal Schedule for Muscle Protein Synthesis
▲ 4 meals/day at ~31 g per meal (max 0.4 g/kg/meal)
Daily Food Equivalents
~3 chicken breasts · 17 eggs · 4 whey scoops · 6 cups Greek yogurt · 5 oz salmon
Protein as % of Daily Calories (at 2,000 kcal baseline)
20% of 2,000 kcal diet (adjust for your actual calorie intake)
Scenario Comparison
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Daily Target
Range: 93–123408 g/day
Per Meal Distribution
20g
× 5
(0%)
26g
× 4
(0%)
34g
× 4
(0%)
Optimal for MPS
4 meals/day at ~31 g per meal (max 0.4 g/kg/meal)
Food Equivalents
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