The Fit Edit Tool
Find your practical
protein target.
Protein needs are not one fixed number. Start with a useful range, then make it work with your training, goals and everyday eating.
Your details
What are you supporting?
Eating occasions
Used only to show a practical way to spread your daily protein.
Your practical target
112–140
grams of protein per day
Based on
1.6–2 g/kg
This is a useful starting range, not a requirement to hit an exact number every day.
Spread across 4 eating occasions
~28–35 g
per meal or protein-containing eating occasion
Remember
Total daily intake matters more than hitting an identical amount at every meal. Use this range to make protein easier to plan, not another rule to follow perfectly.
01 · Daily first
Think daily total.
Your overall daily protein intake is more useful to focus on than trying to perfect protein timing.
02 · Spread it out
Make meals do the work.
Distributing protein across several meals or eating occasions can make a higher daily target easier to reach.
03 · Context matters
A range, not a rule.
Training, energy intake, age, body composition and individual health can all change what is appropriate.
This calculator provides general educational estimates for healthy adults and is not individual medical or nutritional advice. Protein needs may differ during pregnancy, with certain medical conditions or when a clinician has recommended protein restriction.