Protein Calculator
Find out how much protein you need daily based on your weight and activity goal.
Protein Calculator
Enter your weight and goal to calculate daily protein.
Daily Protein Target
What This Protein Calculator Does
This tool calculates a daily protein target using established nutrition science guidelines based on body weight, adjusting the specific recommendation depending on whether your primary goal is muscle gain, fat loss while preserving muscle, or general health maintenance, since research-backed protein recommendations differ meaningfully across these different goals.
How to Use the Protein Calculator
Enter your current body weight, using either kilograms or pounds depending on your preference. Select your primary fitness goal from the available options. Select your activity level, since more intense training generally increases protein needs somewhat above a sedentary baseline. Your daily protein target in grams appears instantly once calculated.
Protein Recommendations by Goal
For general health maintenance with moderate activity, research commonly supports approximately 0.8 to 1.0 grams of protein per kilogram of body weight daily. For muscle building goals combined with resistance training, research generally supports a higher target of approximately 1.6 to 2.2 grams per kilogram, reflecting the additional protein needed to support muscle protein synthesis. For fat loss while working to preserve existing muscle mass, protein needs often trend toward the higher end of this range, sometimes even slightly above it.
Pro Tip: Research suggests spreading protein across 3–4 meals, with 20–40g per sitting, supports muscle protein synthesis better than getting most of it in one large meal.
Daily Protein (g) = Body Weight (kg) × Goal Multiplier
Calories from Protein = Grams × 4
Protein provides 4 calories per gram.
Why Protein Timing and Distribution Also Matter
Beyond simply hitting a total daily protein target, research suggests that distributing protein intake relatively evenly across three to four meals throughout the day, rather than consuming the majority in a single large meal, may support muscle protein synthesis somewhat more effectively over a full day, particularly for individuals actively working to build muscle mass.
Common Protein Sources and Their Approximate Content
A typical chicken breast provides roughly 25 to 30 grams of protein per 100 grams of cooked weight. Eggs provide approximately 6 grams of protein each. Greek yogurt commonly provides 15 to 20 grams per serving, depending on the specific brand and portion size. Plant-based sources like lentils and tofu also provide meaningful protein, though often at a somewhat lower gram-per-calorie ratio than lean animal protein sources.
Frequently Asked Questions
Research generally supports approximately 1.6 to 2.2 grams of protein per kilogram of body weight daily for muscle building goals combined with regular resistance training.
Not necessarily. Protein needs plateau at a certain point beyond which additional intake provides little further muscle-building benefit, so hitting an appropriate target matters more than simply maximizing intake.
Yes, protein recommendations adjust based on your selected goal, since research-backed protein targets differ meaningfully between muscle building, fat loss, and general health maintenance goals.
Research suggests that distributing protein relatively evenly across three to four meals may support muscle protein synthesis somewhat more effectively over a full day than concentrating intake in a single meal.
For most healthy people, higher protein intakes within these ranges are well tolerated. Those with existing kidney conditions should check with a doctor before significantly increasing protein intake.