Protein calculator
How much protein you need each day to build muscle, or to keep it while losing fat, and how to spread it over your meals.
Aim for about
126 g a day
A useful range is 112–154 g (more than the top of the range adds little).
That's about 32 g per meal over 4 meals.
Getting there on Malaysian food
Chicken rice, ayam percik, ikan bakar and telur add up quickly; many mamak and noodle dishes are lower in protein for the calories. See calories and protein in 140+ local dishes. Very overweight? Base the number on your goal weight.
Your numbers, kept up to date
RepFuel sets your calorie and protein targets from your stats, tracks your estimated 1RM for every lift and learns your real TDEE as you log. Free, works on any phone, no app store needed.
Start freeEstimates from standard formulas; real needs vary from person to person. General information only, not medical advice.