Protein Calculator for Muscle Gain
The published range for people who train, capped at 2.0 g per kilogram.
Updated September 2026
If you have kidney disease or another medical condition, ask your clinician before raising protein.
Published range for your weight
Example for 70 kg and 1,600 kcal. Enter your numbers and press Calculate.
Split across the day
Published per-meal guidance is 20 to 40 g, or about 18 g for your weight.
That is 16 to 23% of 2,400 kcal.
Where this range comes from
ISSN position stand, Jäger 2017 (PMC5477153)
Mealyno's app default in a muscle-building phase is 2.2 g/kg, slightly above the top of the ISSN range (2.0 g/kg). This calculator never shows more than 2.0 g/kg.
Example days at 2,400 kcal
Real days from Mealyno's checked plan library, each at or above 119 g protein. No signup needed.
| Meal | kcal | Protein |
|---|---|---|
| Scrambled Eggs with Spinach and AvocadoBreakfast | 550 | 28 g |
| Turkey and Cheese Roll-Ups with Cucumber SlicesLunch | 600 | 50 g |
| Beef and Broccoli Stir-Fry with Sesame OilDinner | 800 | 62 g |
| Mixed Almonds and WalnutsSnack | 250 | 7 g |
| Total | 2200 | 147 g |
See all 7 days
| Meal | kcal | Protein |
|---|---|---|
| Omelette with Mushrooms, Bell Peppers, and Feta CheeseBreakfast | 480 | 30 g |
| Grilled Chicken and Quinoa Salad with Olive Oil DressingLunch | 650 | 45 g |
| Apple Slices with Almond ButterSnack | 320 | 7 g |
| Pork Tenderloin with Mashed Sweet Potatoes and Roasted Brussels SproutsDinner | 750 | 55 g |
| Total | 2200 | 137 g |
| Meal | kcal | Protein |
|---|---|---|
| Chia Seed Pudding with Coconut MilkBreakfast | 450 | 12 g |
| Grilled Salmon Salad with Lemon VinaigretteLunch | 700 | 48 g |
| Chicken Thighs with Roasted Zucchini and Olive OilDinner | 800 | 58 g |
| Macadamia NutsSnack | 240 | 3 g |
| Total | 2190 | 121 g |
| Meal | kcal | Protein |
|---|---|---|
| Chia Seed Pudding with Coconut Milk and MangoBreakfast | 520 | 14 g |
| Lean Beef Stir-Fry with Broccoli and Brown RiceLunch | 750 | 50 g |
| Mixed Berries with Cottage CheeseSnack | 250 | 26 g |
| Lemon Herb Baked Cod with Roasted Potatoes and Green BeansDinner | 700 | 48 g |
| Total | 2220 | 138 g |
| Meal | kcal | Protein |
|---|---|---|
| Greek Yogurt Berry Bowl with Granola and Chia SeedsBreakfast | 650 | 40 g |
| Tofu Quinoa Power Salad with Avocado and Tahini DressingLunch | 750 | 35 g |
| Protein Shake with Banana and Peanut ButterSnack | 400 | 30 g |
| Lentil Chickpea Curry with Brown RiceDinner | 700 | 32 g |
| Total | 2500 | 137 g |
| Meal | kcal | Protein |
|---|---|---|
| Certified Gluten-Free Oatmeal with Berries and WalnutsBreakfast | 550 | 18 g |
| Turkey and Avocado Wrap in Brown Rice TortillaLunch | 620 | 38 g |
| Greek Yogurt with Honey and Sliced AlmondsSnack | 300 | 20 g |
| Shrimp and Brown Rice Paella with Bell Peppers and PeasDinner | 730 | 48 g |
| Total | 2200 | 124 g |
| Meal | kcal | Protein |
|---|---|---|
| Protein Oatmeal with Almond Butter and BlueberriesBreakfast | 650 | 35 g |
| Black Bean and Cheese Burrito Bowl with GuacamoleLunch | 750 | 30 g |
| Cottage Cheese with Pineapple and WalnutsSnack | 350 | 28 g |
| Stir-Fried Tofu and Edamame Noodles with Sesame OilDinner | 750 | 42 g |
| Total | 2500 | 135 g |
Free to start. Your kcal and goal carry over.
Days are drawn from the Mealyno plan library. Meals are never resized.
If you have kidney disease or another medical condition, ask your clinician before raising protein.
Want a 7-day plan built from your own numbers?
Try Mealyno FreeThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
The published range for people who train
The International Society of Sports Nutrition position stand on protein and exercise (Jäger and colleagues, 2017) concludes that 1.4 to 2.0 g of protein per kilogram of body weight per day is sufficient for most exercising people. For a 70 kg person that is 98 to 140 g a day, midpoint 119 g. The calculator uses this row when you pick "Build muscle" or say that you train with weights.
The same paper reports a higher figure for resistance-trained athletes in an energy deficit. That figure is not reused here, because it is written for a narrower group than the public. The calculator never shows more than 2.0 g per kilogram.
Per meal, not only per day
Total daily protein is the main number, and the paper gives a per-serving figure too: 20 to 40 g, or about 0.25 g per kilogram. At 119 g a day, four meals give about 30 g each and five give about 24 g. For an 85 kg person the midpoint is 145 g, or about 36 g over four meals.
Calories still set the frame
Protein is one part of a muscle-building phase. The calorie calculator sets a surplus for the muscle-building goal, and this page then splits the protein. Enter your calories in the form and the example days below the result are built at that level from real plans, so you can see a target in food.
Where Mealyno's app differs
In a muscle-building phase the Mealyno app defaults to 2.2 g per kilogram, slightly above the top of the ISSN range. This calculator stays inside the published range and never shows more than 2.0 g per kilogram. If you use the app, expect its protein target to be a little higher than the top of the range here.
Picking a number inside the range
A range this wide leaves room. A common way to use it is to start at the midpoint and move toward the top if you train hard and often, or toward the bottom if food volume is a problem. The foods ranked by protein per 100 kcal help when you need more protein without many more calories.
- Start at the midpoint for two to three weeks.
- Spread protein over three to five meals.
- Use the how-to guides for 100, 120 and 150 g days.
Worked example
A 70 kg person who trains with weights: 70 x 1.4 = 98 g and 70 x 2.0 = 140 g, midpoint 119 g. Over four meals the midpoint is about 30 g a meal.
An 85 kg person: 119 to 170 g, midpoint 145 g. The cap of 2.0 g per kilogram means the highest possible result for 85 kg is 170 g.
Protein and muscle gain questions
How much protein do I need to build muscle?
The ISSN position stand gives 1.4 to 2.0 g per kilogram of body weight per day for most exercising people. For 70 kg that is 98 to 140 g.
Is more than 2 g per kilogram better?
The calculator does not show more than 2.0 g per kilogram, and the published range for most exercising people ends there. Higher figures in the same paper are for a narrower group of athletes in specific situations.
How much protein per meal to build muscle?
The position stand gives 20 to 40 g per meal, or about 0.25 g per kilogram, with total daily intake as the main driver.
Why is the app default higher than the top of the range?
In a muscle-building phase the app defaults to 2.2 g per kilogram, a little above the 2.0 g per kilogram top of the ISSN range. This calculator shows the published range only.
Do I count protein from all foods or only meat?
Count all protein foods: meat, fish, eggs, dairy, legumes, soy, nuts and grains. The food tables show grams of protein per portion and per 100 kcal.
Is a high-protein diet safe for everyone?
The range is general guidance for healthy adults. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Sources
Related
If you have kidney disease or another medical condition, ask your clinician before raising protein.