building muscle at 75 kg
- Weight
- 75 kg
- Goal
- Building muscle
- Body fat, if known
- 0 %
- Meals a day
- 4
- Age
- 32
Daily protein143
75 x 1.6 to 75 x 2.2
Open this exampleHealth & Fitnessnutrition
Protein Intake Calculator
Daily protein for a stated goal, as a range rather than a single figure, distributed across meals. Where body fat is known the calculation runs on lean mass, which matters because protein needs track lean tissue and not total weight.
Also called: protein calculator, how much protein do i need.
Daily protein
143
143 g a day, a range of 120 to 165, which is 36 g across 4 meals. Calculated on total body weight at 1.6 to 2.2 g a kilogram. Enter body fat to run it on lean mass instead, which is the more defensible basis. Across 4 meals that is 36 g each, against the roughly 23 g per sitting that maximally stimulates synthesis. Each meal clears that threshold.
Low end
120
High end
165
Protein a meal
36
Grams a kilogram
1.9
Lean mass, if body fat is known
0
Calories from protein
570
On the basis
Calculated on total body weight at 1.6 to 2.2 g a kilogram. Enter body fat to run it on lean mass instead, which is the more defensible basis.
On distribution
Across 4 meals that is 36 g each, against the roughly 23 g per sitting that maximally stimulates synthesis. Each meal clears that threshold.
What that looks like in food
| Food | Serving | Protein, g | Servings for the day |
|---|---|---|---|
| Chicken breast | 100 g | 31 | 4.6 |
| Paneer | 100 g | 18 | 7.9 |
| Lentils, cooked | 100 g | 9 | 15.8 |
| Eggs | One large | 6 | 23.8 |
| Whey powder | 30 g scoop | 24 | 5.9 |
Method and background
This is what the calculation gives for the numbers you entered. It is an estimate, not advice, and it knows nothing about your situation beyond those numbers. Rules for United States change on a published schedule; the effective date is shown on every rule-based tool.
How this is calculated
Requirements scale with lean mass, so for anyone carrying substantial body fat a figure based on total weight overstates the need considerably. Where body fat is entered the page works from lean mass at a higher rate per kilogram, which is the more defensible basis. Distribution matters as well as total: muscle protein synthesis responds to a dose of roughly 0.3 grams per kilogram in a sitting, so the same daily total spread across four meals does more than the same amount taken in one. Older adults need more, not less, because the synthetic response to a given dose weakens with age.
body weight times a rate that depends on the goal, or lean mass times a higher rate where body composition is known- r
- Grams a kilogram
Worked examples
Each of these is asserted on every build. If a change to the engine ever moved one of these answers, the build would fail before the page could print it.
lean mass gives a lower figure at high body fat
- Weight
- 100 kg
- Goal
- Building muscle
- Body fat, if known
- 35 %
- Meals a day
- 4
- Age
- 32
Daily protein142
boundary: 65 kg lean x 1.84 is below 100 kg x 1.6
Open this exampleMethod and limits
What it assumes
- Adequate total energy, since protein is diverted to fuel in a large deficit.
What it deliberately does not model
- Kidney disease changes protein recommendations substantially and requires clinical advice.
- Higher intakes are safe in healthy people but bring no further benefit above roughly 2.2 g a kilogram.
Formula version 1.0.0 · definition 1.0.0 · United States · Report a problem with this calculator
Frequently asked questions
- Does it matter when I eat protein?
- Distribution matters more than timing. Synthesis responds to a dose of roughly 0.3 g a kilogram per sitting, so spreading the same total across three or four meals does more than one large serving.
- Do older adults need more protein?
- Yes. The synthetic response to a given dose weakens with age, so the requirement rises rather than falls.