Protein Calculator for Muscle Gain
The published range for people who train, capped at 2.0 g per kilogram.
Updated September 2026
How much protein to build muscle, by body weight
1.4 to 2.0 g of protein per kg of body weight a day. That is the ISSN range for people who train. A 75 kg man works out to 105 to 150 g a day (75 x 1.4 and 75 x 2.0), midpoint 128 g. The table applies the same two numbers to 50 to 110 kg.
| kg | lb | 1.4 g/kg | Midpoint | 2.0 g/kg |
|---|---|---|---|---|
| 50 | 110 | 70 | 85 | 100 |
| 55 | 121 | 77 | 94 | 110 |
| 60 | 132 | 84 | 102 | 120 |
| 65 | 143 | 91 | 111 | 130 |
| 70 | 154 | 98 | 119 | 140 |
| 75 | 165 | 105 | 128 | 150 |
| 80 | 176 | 112 | 136 | 160 |
| 85 | 187 | 119 | 145 | 170 |
| 90 | 198 | 126 | 153 | 180 |
| 95 | 209 | 133 | 162 | 190 |
| 100 | 220 | 140 | 170 | 200 |
| 105 | 231 | 147 | 179 | 210 |
| 110 | 243 | 154 | 187 | 220 |
Weighing yourself in pounds? Multiply your weight in lb by 0.64 and 0.91. Spread the day over three to five meals, since the ISSN reference is 20 to 40 g per meal.
Enter your own weight and caloriesIf 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 |
A 7-day plan built around your protein target, with a shopping list.
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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 FreeEstas son estimaciones generales generadas a partir de fórmulas publicadas, no una prescripción médica. No han sido revisadas por un médico ni por un dietista titulado.
Leer el aviso completo
Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.
Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.
Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.
Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generado: 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 does a 75 kg man need to build muscle?
The ISSN position stand gives 1.4 to 2.0 g per kilogram of body weight per day for most people who train. For 75 kg, 75 x 1.4 = 105 g and 75 x 2.0 = 150 g, so 105 to 150 g a day with a midpoint of 128 g. Over four meals the midpoint is about 32 g a meal and over five about 26 g, both inside the 20 to 40 g per-meal reference. The calculator uses body weight only, so a 75 kg woman gets the same range.
How do I calculate protein intake for muscle gain?
Multiply your body weight in kilograms by 1.4 for the low end and by 2.0 for the high end. In pounds, multiply by 0.64 and 0.91. Pick a number inside that range and divide it over three to five meals. The calculator does the arithmetic and builds seven example days at your calories.
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.
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