Enter your weight, how active you are and your goal to get a daily protein estimate in grams — plus what that looks like per meal.
These are population-average guidelines, from the 0.8 g/kg general adult minimum up to the 1.6–2.2 g/kg range often used for strength training. Your own needs may differ with age, body composition and health.
The general adult minimum is about 0.8 g per kg of bodyweight. Active people usually benefit from more — roughly 1.2–2.0 g/kg depending on training — and around 1.6–2.2 g/kg is commonly used when building muscle.
For most people, current weight is fine. If you carry a lot of body fat, using a realistic target weight or your lean mass gives a more sensible number, since fat tissue doesn't raise protein needs much.
Splitting protein fairly evenly over 3–4 meals, rather than eating most of it at once, is a common recommendation for supporting muscle repair. The daily total still matters most.
Quantum Khor is a wellness companion, not a medical device. It does not diagnose, treat or prevent any condition.