How many grams of protein per day? Get a target built on ISSN sport-nutrition guidance — scaled to your bodyweight and goal — plus a per-meal breakdown that makes it easy to hit.
Supports building muscle while staying lean. (1.8 g per kg of bodyweight)
Want the full picture — calories, carbs, and fat too? Use the macro calculator. More free tools →
| Meals per day | Protein per meal | Looks like |
|---|---|---|
| 3 meals | — | Three substantial protein servings — e.g. eggs, a chicken breast, a salmon fillet |
| 4 meals | — | Three meals plus one high-protein snack or shake |
| 5 meals | — | Smaller, frequent feedings — easiest for very high targets |
Spreading protein across 3–5 meals of ~0.4 g/kg each maximizes muscle protein synthesis versus loading it into one sitting. Total daily intake still matters most. Deep dive: How much protein per day?
NutriMind photo-logs your meals and tracks protein automatically against this exact target, nudging you when you're behind for the day. Most people who 'eat high protein' measure 30–40 g short — logging closes the gap.
How much protein do I need per day?
For people who train, the ISSN position stand supports 1.4–2.0 g per kg of bodyweight per day. This calculator uses 2.0 g/kg on a cut (extra protein protects muscle in a deficit), 1.8 g/kg for recomposition or muscle gain, and 1.6 g/kg for maintenance — the same values the NutriMind app assigns at onboarding.
Is protein in pounds different?
Only the units. A common gym rule of thumb is "1 g per pound of bodyweight," which equals 2.2 g/kg — slightly above the top of the evidence-based range. The targets here (0.7–0.9 g per lb) deliver essentially all of the measurable benefit with less crowding-out of carbs and fat.
Can my body only absorb 30 g of protein per meal?
No — that is a myth. Your body absorbs virtually all protein you eat; the nuance is that muscle protein synthesis per meal starts to plateau around 0.4 g/kg (~30–40 g for most people). That is an argument for spreading intake across 3–5 meals, not for capping the total.
Do I need less protein on rest days?
No — keep it constant. Muscle repair and growth continue for 24–48 hours after training, so rest days are when much of the building actually happens. A steady daily target is also far easier to hit consistently than a cycling scheme.
Is a high-protein diet bad for my kidneys?
In healthy people, no — controlled studies up to ~3 g/kg/day have found no harm to kidney function. People with pre-existing kidney disease should follow their physician’s guidance. Spreading intake across meals and drinking normally covers the practical concerns.
Does plant protein count the same as animal protein?
Gram for gram it counts fully toward your total, but most single plant sources are lower in leucine and one or more essential amino acids. Practical fix: eat ~10–20% more total protein or combine sources (rice + beans, soy, blends) — vegan lifters routinely build muscle this way.