Protein intake optimizer
Set your body weight, goal, and activity level. Get a daily protein range in grams plus a simple per-meal split.
How it works
- Enter body weight in kg or lb.
- Choose fat loss, maintain, muscle gain, or recomp — plus how often you train.
- We apply common g/kg ranges, bump slightly for activity, and split across your meals.
Daily protein target
128–173 g/day
Midpoint ~150 g · based on 75.0 kg body weight at 1.70–2.30 g/kg
Per-meal split (4 meals)
32–43 g/meal
Aim near 38 g per sitting for even distribution.
Questions
- How much protein do I need per day?
- Active lifters often land around 1.4–2.4 g per kg of body weight depending on goal. This tool maps common ranges for lose, maintain, gain, and recomp.
- Should I use kilograms or pounds?
- Either works. If you enter pounds, we convert to kilograms before applying g/kg targets.
- Why split protein across meals?
- Spreading intake across 3–5 meals can make high daily targets easier to hit and supports more even amino acid availability.
- Does higher activity mean more protein?
- We nudge the range slightly upward for more frequent training. Individual needs still vary — use this as a starting estimate.
OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.