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Protein intake calculator

Protein Intake Calculator

Find how many grams of protein you need a day to build muscle. Enter your weight and goal to get your target.

Units
Body weight
kg
Your goal
Research supports roughly 1.6 to 2.2 g of protein per kg of bodyweight per day for building muscle. Scoop uses your goal to set the target.
Your daily protein target
150grams / day
Muscle-gain range 120g to 165g per day
Per meal (x4)
38g
Per lb
1g
Per kg
2g
Hit this every day without the math. Scoop tracks your protein and tells you what is left.
Start your free trial3 days free. Cancel anytime.
The rule

Protein per lb of bodyweight

A simple rule for building muscle is about 0.7 to 1 gram of protein per pound of bodyweight, which is roughly 1.6 to 2.2 grams per kilogram. Heavier training and cutting sit at the higher end.

Why it matters

Protein to build muscle

Muscle is built from protein, so hitting your target every day matters more than any single meal. Spread it across three to five meals, with 30 to 50 grams at a time being easy to digest and use.

FAQ

Protein calculator FAQ

Around 1.6 to 2.2 grams per kilogram of bodyweight per day, or roughly 0.7 to 1 gram per pound. Enter your weight above for your exact number.

For healthy people, moderately high protein is safe. Going far above the range adds little extra muscle benefit, so aim inside it.

Track it. Scoop logs each meal by photo, voice or text and shows how much protein you have left, so you never come up short.