Protein calculator
How much protein do you need per day?
Work out your protein needs by body weight and goal — following the sports-science recommendations the Myron coach uses too.
Your protein needs
= – g per kg of body weight · about – g each across 4 meals
And who's going to count the grams every day?
Myron tracks your protein target for you — you speak, the AI logs. "150 grams of low-fat quark with blueberries" is all it takes.
How this calculator works
It's based on body weight: the research and position stands in sports nutrition recommend 1.6–2.4 g of protein per kg per day for people who train. The calculator sets the target by goal: 2.2 g/kg for weight loss (muscle protection in a deficit), 2.0 g/kg for maintenance, 1.8 g/kg for bulking (the surplus covers the rest) and 2.4 g/kg for recomposition. At a very high body weight the result is better read as an upper bound — then anchor it to your target weight instead.
To see how many calories fit your goal, use the calorie calculator — the methodology behind both calculators is documented under Methodology & data sources. You'll find protein-rich foods in the calorie tables.
Frequently asked questions
How much protein do I need per day?
For strength training, muscle gain and dieting, 1.6–2.4 g of protein per kg of body weight is well supported — far more than the 0.8 g/kg minimum recommendation for inactive people. The calculator sets 1.8–2.4 g/kg depending on your goal: more when dieting (muscle protection), a bit less when bulking.
Why do I need more protein when losing weight?
In a calorie deficit, your body also breaks down muscle unless you counteract it. A high protein intake (2.2 g/kg and up) plus strength training protects muscle mass — and protein is also the most satiating of all macronutrients.
Can the body only absorb 30 g of protein per meal?
No — virtually all of it gets absorbed; only its use for muscle building becomes less efficient per meal. What works in practice: spread your daily total across 3–5 meals of about 0.4–0.55 g/kg each. The daily total remains what matters.
Is a lot of protein bad for the kidneys?
In healthy people there is no solid evidence that protein intakes in the usual sports range (up to ~2.4 g/kg) harm the kidneys. If you have an existing kidney condition, discuss your protein intake with a doctor.