Protein Per Serving Calculator
Total protein / servings = grams per serving. Compare to body-weight-based daily target.
Result
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How to use this calculator
- Sum recipe protein from ingredients.
- Set servings.
- Enter your weight + target g/kg.
- See how many servings you need to hit daily.
About this calculator
Protein needs scale with body weight and activity. The RDA (0.8 g/kg) is the floor to avoid deficiency in sedentary adults — most people need more. Active adults: 1.2-1.4 g/kg. Lifters / muscle-building: 1.6-1.8 g/kg. Aggressive cutters or competitive bodybuilders: 2.0-2.4 g/kg. Beyond 2.5 g/kg shows diminishing returns. A 75 kg lifter targeting 1.6 g/kg needs 120g/day — easy to hit with 30-40g per meal.
Frequently asked
Why g/kg, not just total?+
Body weight scales protein turnover. A 50 kg person and a 100 kg person have very different daily needs.
Plant vs. animal protein?+
Same caloric protein, but plant proteins need combining (legumes + grains) for full amino acid profile. Animal protein is "complete" by default.
Whey/casein/etc.?+
All count. Tracking protein from supplements is identical — read the label, add the grams.
Can I get too much?+
Very high (>3.5 g/kg) stresses kidneys in people with pre-existing kidney disease. Healthy adults tolerate up to 3.0 g/kg without issue.
Does cooking destroy protein?+
No — protein content is the same raw and cooked. Only water content changes (cooked weights look different).
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