Protein Per Serving Calculator
Total protein / servings = grams per serving. Compare to body-weight-based daily target.
Result
Protein per serving
30.0 g
25.0% of your daily target (120 g).
- Total recipe protein120.0 g
- Servings4
- Per serving30.0 g
- Body weight75 kg
- Daily target120 g (1.6 g/kg)
- % of target25.0%
Step-by-step
- Per serving = 120 / 4 = 30.0 g.
- Daily target = 75 Ć 1.6 = 120 g.
- % target = 30.0 / 120 Ć 100 = 25.0%.
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 ā 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 ā easy to hit with 30-40g per meal.
Frequently asked
Body weight scales protein turnover. A 50 kg person and a 100 kg person have very different daily needs.
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