Daily protein calculator
Estimate a daily protein range by body weight and see how much that means per meal.
Estimated daily protein
120 g–150 g
Reference used: 1.6–2 g/kg/day. Adjust for your full diet, tolerance and professional guidance.
Per meal
30 g–38 g
A simple split to organize the day.
Range per kg
1.6–2 g/kg/day
Educational reference for people who train for strength.
Correct use
weekly average
Consistency matters more than daily precision.
Nutrition here is educational content. SelfShapeAI doesn't prescribe diets; the app focuses on planning, logging and adjusting your training.
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Terms used in this calculator
These concepts show up in the math and help you read the result with more context.
- Protein per kg
- Protein per kg means calculating daily protein intake relative to body weight.
- Hypertrophy
- Hypertrophy is the increase in muscle size in response to strength training and adequate recovery.
Why calculate protein per kg
For people who train for strength, thinking about protein per kilo of body weight is more useful than copying a fixed number. A 55 kg person and a 95 kg person don't need the same daily amount.
The range used here is educational and based on a sports-nutrition reference. It helps organize the plate, but it doesn't replace an individual assessment with a dietitian, especially with clinical conditions, restrictions or specific diets.
How to use the range day to day
The math shows a daily range and a simple per-meal split. The goal isn't to turn every meal into rigid math, but to give an order of magnitude so you avoid both shortfall and excess without context.
Nutrition is not a SelfShapeAI feature. This tool is educational content; the app focuses on building, logging, explaining and adjusting your training.
Sources and references
- Source: Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. JISSN, 2017. — Journal of the International Society of Sports Nutrition
Reviewed by the SelfShapeAI research team.
Frequently asked questions
How much protein per kg for people who train?
A practical reference for people who train for strength is around 1.4 to 2.0 g/kg/day, adjusting for the goal, total calorie intake, routine and food tolerance.
Do I need to hit my protein exactly every day?
There's no need to treat it as a magic number. What matters most is keeping a consistent average across the week, within a diet suited to your context.
Does SelfShapeAI prescribe a diet?
No. SelfShapeAI is an AI training app. The nutrition calculators are educational tools and don't replace a dietitian.
Keep reading
Take the math into your training
SelfShapeAI builds the plan, logs your loads and adjusts volume with context — so you don't have to run the numbers by hand.
