Calcvers
Protein Calculator
Nutrition
Generated
September 24, 2026
Recommended daily protein
143g/day
Range 120–165 g
Your inputs
- Bodyweight
- 75 kg
- Goal & activity
- Build muscle (strength training)
- Meals per day
- 4 meals
Breakdown
- Per meal
- 36 g
- From protein
- 570 kcal
- Per kg
- 1.6–2.2 g/kg
Protein target by goal (g/day)
| Item | Value |
|---|---|
| General | 75 g |
| Active | 105 g |
| Build muscle | 143 g |
| Fat loss | 158 g |
| Endurance | 120 g |
What this means
Protein builds and repairs muscle, keeps you full, and has the highest thermic effect of any macronutrient. Needs scale with bodyweight and training — active people and dieters sit at the higher end to protect lean mass.
Recommendations
- Spread your intake across 4 meals of ~36 g to maximise muscle-protein synthesis.
- Each serving should hit at least 0.4 g/kg (roughly 20–40 g) to fully trigger the muscle-building response.
- Prioritise complete sources: meat, fish, eggs, dairy, soy, or a blend of plant proteins.