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# Protein Calculator for Men: Daily Target
- URL: https://verinourishmen.com/tools/protein-calculator/
- Published: 2026-07-25T12:50:08.000Z
- Updated: 2026-09-02T09:21:58.000Z
- Description: Enter your weight and how active you are to see a realistic daily protein range, based on the same evidence as our protein guide. Nothing is stored, and there is no sign-up.
- Author: VeriNourish
- Tags: Tools

Your weight 

kg lb 

What best describes you? **Mostly sedentary** General health, little formal exercise **Active, or holding onto muscle** Regular exercise, or over 50 and protecting what you have **Training to build muscle** Resistance training several times a week 

A useful daily target

102–136 g protein / day

Based on 1.2–1.6 g per kg of body weight.

◵ Spread it out: aim for **25–40 g at each meal**, roughly **3–4 meals**, rather than most of it at dinner. 

These targets follow the same evidence as our [protein guide for men](https://verinourishmen.com/nutrition/protein/): 0.8 g/kg is the official minimum to prevent deficiency, 1.2–1.6 g/kg supports the muscle you have, and gains from extra protein became hard to detect around 1.6 g/kg in one meta-regression, whose upper confidence limit reached about 2.2 g/kg. That is an estimate, not a hard ceiling. If you have kidney disease, protein intake is a medical decision, so ask your doctor first. This tool is information, not medical advice. 

MethodGrams of protein per kilogram of body weight. Bands from the [ISSN position stand on protein and exercise](https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/), with the estimated breakpoint near 1.6 g/kg and uncertainty extending higher from the [2018 meta-analysis in the British Journal of Sports Medicine](https://pubmed.ncbi.nlm.nih.gov/28698222/). Version 1.0, read against both sources on 28 July 2026\. 

## How it works

Enter your weight and pick the option that matches your training, and the tool multiplies your body weight by a protein factor to give a daily range in grams, plus how many meals to split it across.

## The formula and sources

It uses 0.8 to 1.0 g of protein per kg of body weight as the adult reference band, 1.2 to 1.6 g per kg for active men holding onto muscle, and 1.6 to 2.0 g per kg for men training to build it, with 25 to 40 g per meal. A resistance-training meta-regression estimated a breakpoint near 1.6 g/kg, with an upper confidence limit around 2.2 g/kg, so 1.6 is not a hard ceiling. The figures match our [protein guide](https://verinourishmen.com/nutrition/protein/).

## Assumptions

- You are a generally healthy adult man.
- Weight is entered accurately.
- You do not have a condition that limits protein.

## Limitations

This is a starting range, not a personalized prescription. Endurance athletes and some medical conditions change the numbers, and protein only helps if training gives it something to support.

## When to see a doctor

If you have kidney disease, protein intake is a medical decision. Ask your doctor before making a big change.

## Frequently asked questions

### How much protein do I need to build muscle?

Between 1.6 and 2.0 g per kg of body weight a day is a practical range for many men, spread across meals. A pooled estimate near 1.6 g/kg had an upper confidence limit around 2.2 g/kg, so it should guide the range rather than act as a hard ceiling.

### Can I hit the target without powder?

Most men can. A chicken breast, a salmon fillet, a tin of tuna, three eggs or a large tub of Greek yogurt each land near 25 to 30 g. Powder is a convenience for the days you fall short.

### Does protein help with fat loss?

It keeps you full and protects muscle while you are in a calorie deficit, which makes the deficit easier to hold. It does not burn fat by itself.

### Do I need more protein after 50?

Yes. Older muscle responds less to the same amount, so the recommended floor rises rather than falls. See our [guide to muscle loss with age](https://verinourishmen.com/muscle/muscle-loss-with-age/).