Health & Fitness · Free Online Tool
Protein Intake Calculator
Calculate evidence-based protein targets (1.6–2.4 g/kg) for hypertrophy, hypocaloric muscle preservation, and sarcopenia prevention.
Presets:
Target Daily Protein Intake
150 grams
Provides 600 kcal. Morton et al. meta-analysis standard for optimal protein synthesis.
Grams per kg
2 g/kg
Total Protein Calories
600 kcal
Per-Meal Dose (4 meals)
38 g
Leucine Saturation
Optimal (mTORC1)
Metric Distribution Analysis
Grams per kg 2
Total Protein Calories 600
Per-Meal Dose (4 meals) 38
Whole Food Equivalents (to hit 150g)
Chicken Breast (cooked) 480 g
Eggs (large) 25 eggs
Greek Yogurt (0% fat) 1500 g
Canned Tuna (drained) 570 g
Frequently Asked Questions
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