Calculate your optimal daily protein intake based on your weight, goal and activity level.
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This protein calculator estimates how many grams of protein you should eat per day based on your bodyweight and goal, whether that is building muscle, losing fat while staying lean, or simply staying healthy. It is designed for lifters, athletes and everyday people trying to hit a sensible daily target.
The calculator scales protein to your bodyweight using well-established sports-nutrition ranges. The core formula is bodyweight (kg) × protein factor, where the factor is roughly 0.8 g/kg for general health, 1.6–2.2 g/kg for building muscle, and toward the higher end when dieting to preserve lean mass. Multiply your weight by the factor that matches your goal to get a realistic daily gram target you can actually hit with food.
For most people, spreading protein across three to four meals of 25–40 g each helps with absorption, recovery and appetite control throughout the day. If you prefer pounds, divide grams-per-kg by about 2.2 to get grams-per-pound, so a target of 2.2 g/kg is very close to 1 gram per pound of bodyweight — an easy rule of thumb many lifters use. Whole foods should do most of the work, with shakes filling any gaps.
Most research recommends 1.6–2.2g of protein per kg of bodyweight for muscle building, and 0.8g/kg for general health maintenance.
Up to a point, yes. Beyond about 2.2g/kg/day, extra protein is simply used for energy. The key is consistent training combined with adequate protein.
Chicken, eggs, fish, lean beef, Greek yogurt, tofu, legumes and protein supplements are all high-quality protein sources.
When dieting, a higher intake of around 1.8–2.2 g/kg helps preserve muscle and keeps you full, so you lose fat rather than lean tissue while in a calorie deficit.