The Workout Protein Calculator estimates a daily protein target from body weight and a selected training goal. The multiplier can be adjusted for general fitness, endurance work, resistance training, or an energy-restricted phase.
The output is a practical range rather than a prescription. It can help distribute protein across meals and compare a food log with a consistent daily target, while medical conditions or clinician-directed diets may require different limits.
Use kilograms for the calculation base.
Select the protein multiplier that best fits the phase.
Enter how many eating occasions will share the daily target.
Use the per-meal figure as a simple even split, not a mandatory schedule.
Protein per meal = daily protein ÷ meals.
The main result is an estimated daily protein intake target.
People with kidney disease or other medical restrictions should follow qualified clinical advice.
Given: 75 kg, resistance-training multiplier 1.6 g/kg, 4 meals.
Calculation: 75 × 1.6 = 120 g/day; 120 ÷ 4 = 30 g/meal.
Result: 120 g daily, or about 30 g per meal.
This version uses total body weight for simplicity. People at very high body-fat levels may prefer a target based on goal weight or professional guidance.
No. The per-meal value is an even-distribution reference.
Many trainees keep protein consistent because recovery continues between sessions.
Not necessarily. Training quality, total energy intake, recovery, and overall diet also matter.
Yes. Variety and sufficient total intake help cover amino-acid needs.