Protein is the most important macro: it builds and repairs muscle, keeps you full for hours, and burns more calories during digestion than any other nutrient. But “eat more protein” is vague advice — this calculator gives you an exact daily target.
Enter your weight and pick your goal. The calculator uses evidence-based ranges (1.6-2.2 grams per kilogram of bodyweight) to set your target plus a practical daily range. Switch between metric and imperial units any time.
Protein Calculator
Find your optimal daily protein intake based on your weight and goal.
How the math works
Step 1 – Pick your factor: fat loss 2.0 g/kg, maintenance 1.6 g/kg, muscle gain 1.8 g/kg. These come from meta-analyses on protein needs for active adults.
Step 2 – Multiply: bodyweight in kg times your factor. Example: 75 kg x 1.6 = 120 g of protein per day.
Step 3 – Range: your practical range is shown as plus or minus 0.2 g/kg, so 75 kg at maintenance gives 105-135 g.
How Much Protein Per Day?
Quick reference for active adults — general health: 1.2-1.4 g per kg; maintaining weight: 1.6 g per kg; building muscle: 1.6-2.0 g per kg; losing fat: 2.0-2.2 g per kg. A 75 kg person maintaining needs about 120 g daily; the same person cutting needs about 150 g.
Frequently Asked Questions
Can you eat too much protein?
In healthy people, research shows no harm from very high intakes, but there is also no muscle-building benefit beyond about 2.2 g per kg. More is not better — excess protein just displaces carbs and fat you might enjoy more.
When should I eat protein during the day?
Spread it across 3-5 meals with roughly 25-40 g each. Total daily intake matters far more than precise timing, but an even spread slightly improves muscle protein synthesis.
Do I need protein powder?
No — it is just convenient food. If you hit your target with meat, dairy, eggs, and legumes, skip it. If you consistently fall short, one daily shake is the easiest fix.
How much protein do I need to build muscle?
1.6-2.0 g per kilogram of bodyweight per day, paired with progressive strength training and enough total calories. Protein without training does not build muscle.