How much protein you need each day for your weight and goal — and how to split it across your meals.
Fill in the form to see your result.
of body weight
Track it every day. Luntrack uses this exact method and adjusts as your weight and training change.
Protein needs scale with how much of you there is, so the calculator works per kilogram (or pound) of body weight.
Enough to keep muscle and recover well from training for most active people.
In a calorie deficit, more protein helps you keep muscle while you lose fat. When building muscle, it gives the extra material growth needs.
Splitting it into 3–5 meals of roughly equal size is easier to eat and makes better use of each dose.
For general fitness guidance only — not medical advice. If you're pregnant, have a medical condition or take medication that affects appetite or fluids, check with a doctor first.
For healthy people, intakes around 2 g per kg are well studied and safe. If you have kidney disease, talk to your doctor first.
If you have a lot of weight to lose, using your goal weight gives a more realistic number. Otherwise your current weight is fine.
Yes. Meat, fish, eggs, dairy, tofu, legumes and Greek yogurt get most people there. A shake is just a convenient top-up.
Track a few typical days. Luntrack shows your protein bar filling through the day, so you can see the gap before dinner.