Protein Calculator
Find how much protein to eat each day, in grams, based on your body weight and whether you are maintaining, losing fat, or building muscle.
How the protein calculator works
Protein needs scale with body weight and goal, so they are set in grams per kilogram. This tool multiplies your weight by an evidence-based range for the goal you choose and shows the result as a daily target.
Protein targets by goal
The basic requirement is about 0.8 g per kg to avoid deficiency. Active people do better around 1.2 to 1.6, while those losing fat or building muscle benefit from roughly 1.6 to 2.2 g per kg to protect and build lean tissue. This tool shows a range, not a single number.
Why protein matters
Protein preserves muscle in a calorie deficit, keeps you full, and has the highest thermic effect of the three macros, so more of its calories are used up in digestion. Hitting a sensible target is one of the highest-impact diet changes for most people.
Frequently asked questions
How much protein do I need per day?
It depends on your weight and goal. A common range is 1.6 to 2.2 grams per kilogram of body weight for people who are active, losing fat, or building muscle, and about 0.8 to 1.0 for general health. This calculator turns that into a daily gram target from your weight.
How is protein intake calculated?
Protein targets are based on body weight, expressed as grams per kilogram. The tool multiplies your weight in kilograms by a research-backed factor for your goal. Heavier bodies and more demanding goals need more total protein.
Is more protein always better?
Up to a point. Most people see no extra muscle benefit much beyond about 2.2 grams per kilogram, and very high intakes mainly add calories. Healthy kidneys handle high protein fine, but if you have kidney disease, check with a doctor first.
Should I count protein from all foods or just meat?
All of it. Protein from dairy, eggs, beans, lentils, tofu, grains, and nuts all counts toward your target. Animal sources tend to be more complete, but a varied plant-based diet can easily meet protein needs with a little planning.
Does it matter when I eat protein?
Total daily protein matters most, but spreading it across meals, roughly 20 to 40 grams each, helps you hit the target and may support muscle better than one large serving. Including some protein at each meal also helps with fullness.