Protein Calculator

Calculate daily protein needs by goal

About Protein Calculator

A protein calculator estimates how many grams of protein you need per day based on your body weight, activity level, and goal — such as maintaining muscle, building muscle, or losing fat while preserving lean mass. Protein needs vary more by goal and activity than most other macronutrients.

Formula

Daily Protein (g) = Body Weight (kg) × Protein Factor (0.8–2.2 g/kg depending on activity and goal)

How It Works

Enter your current body weight and choose kg or lbs
Select your activity level, from sedentary to very active
Choose your goal: general health, muscle gain, or fat loss while preserving muscle
The calculator applies the appropriate gram-per-kilogram factor for your goal
Your daily protein target is shown in grams, along with a suggested range

Tips

Sedentary adults typically need around 0.8 g of protein per kg of body weight just for general health
Strength training and muscle-building goals usually call for 1.6–2.2 g per kg
During fat loss, higher protein intake (1.6 g/kg or more) helps preserve lean muscle while in a calorie deficit
Spreading protein intake across 3-4 meals is generally more effective for muscle protein synthesis than eating it all in one meal

Frequently Asked Questions

How much protein do I need per day?

It depends on your goal and activity level: roughly 0.8 g/kg for general health, 1.2–1.6 g/kg for active adults, and 1.6–2.2 g/kg for muscle building or fat loss while preserving muscle. Use your body weight in kilograms and multiply by the factor for your goal.

Is too much protein harmful?

For most healthy adults, protein intake up to around 2.2 g/kg per day is considered safe. People with pre-existing kidney conditions should consult a doctor before significantly increasing protein intake.

Should I use my current weight or goal weight to calculate protein needs?

Most recommendations use your current body weight. If you're significantly overweight, some calculators use lean body mass or an adjusted weight instead, since protein needs scale more closely with lean tissue than fat mass.

Does protein help with weight loss?

Yes — protein is more satiating than carbs or fat, and higher protein intake during a calorie deficit helps preserve muscle mass, so more of the weight lost comes from fat rather than lean tissue.

What counts toward my daily protein total?

All dietary protein counts, from meat, fish, eggs, and dairy to plant sources like beans, lentils, tofu, and protein powder. The calculator gives you a gram target — how you reach it is up to your food choices.