Protein Calculator
Find your daily protein target in grams and g/kg for fat loss, maintenance, or muscle gain. Free, no signup.
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Aim for about 153 g of protein a day, split across 4 meals. The useful range runs from 136 to 170 g.
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About this calculator
Protein need tracks body mass, not calorie intake — which is why a fixed percentage of your calories under-delivers protein exactly when you cut. The research consensus (ISSN; Morton et al. 2018) puts the muscle-building sweet spot at roughly 1.6–2.2 g per kg of bodyweight per day, with the upper end during a fat-loss phase, where extra protein protects lean mass and blunts hunger. We set your target inside that range based on your goal and training status. If you enter a body-fat percentage, the target is computed from lean mass instead of scale weight, which is more accurate at higher body-fat levels. Spreading protein across three to five meals of 0.3–0.4 g/kg each maximizes the muscle-building signal versus loading it all at once.
Sources
Range 1.6–2.2 g/kg/day (ISSN position stand; Morton et al., Br J Sports Med 2018). Upper end favored in a caloric deficit.
FAQs
Is more protein always better?
No. Benefits for muscle plateau above roughly 2.2 g/kg for most people; eating well beyond that mostly displaces other nutrients without extra muscle. The exception is an aggressive cut, where slightly higher intakes help preserve lean mass.
Should I use bodyweight or lean mass?
For lean and average individuals, bodyweight is fine. At higher body-fat levels, targeting grams per kg of lean mass avoids overshooting, since fat tissue doesn’t need feeding. Enter a body-fat percentage and we’ll switch automatically.
Does protein timing matter?
Total daily protein matters most. That said, spreading it across several meals of 0.3–0.4 g/kg each, rather than one large dose, gives a modest edge for muscle protein synthesis. Aim for protein at each main meal, including one within a few hours of training.