Protein calculator
Find how much protein you need per day to build or keep muscle. Equil then counts it from every meal you scan.
Your details
Fill in the fields and tap Calculate to see your result.
How it works
Find how much protein you need per day to build or keep muscle. Equil then counts it from every meal you scan.
Protein needs are based on your body weight and goal, so sex is not required for a reliable daily range.
Where Equil comes in
This is a static estimate. Equil tracks it automatically and adjusts in real time as you eat, train, sleep and recover.
Frequently asked questions
How much protein per day per kg?
Aim for 1.6 to 2.2 g per kilogram of body weight if you train. The lower end suits general fitness; the higher end helps during a cut or for older adults.
Can you eat too much protein?
For healthy people, protein well above the target is not harmful, just unnecessary. Extra grams beyond about 2.2 g per kg give no added muscle benefit.
Is protein timing important?
Distribution matters more than exact timing: 3 to 4 meals of 25 to 45 g each beats one large serving, because each feeding triggers muscle building.