Protein Calculator
Protein is the one macro worth getting right — it preserves muscle while dieting, builds it while training, and keeps you fuller than carbs or fat. This calculator gives you an evidence-based daily range from your body weight and goal, plus simple per-meal targets.
Range reflects 1.2–2.4 g per kg of body weight, the evidence-based band from sports nutrition research.
How to use this protein calculator
- Enter your body weight.
- Choose the goal closest to yours.
- Aim anywhere inside the range daily — consistency beats precision. Split it across 3–5 meals for best absorption and satiety.
Where the numbers come from
Position stands from sports nutrition bodies (including the International Society of Sports Nutrition) converge on 1.4–2.0 g/kg/day for active people, with up to 2.2–2.4 g/kg useful during aggressive fat loss to protect muscle. Intakes above ~2.5 g/kg show diminishing returns for most.
Easy ways to hit your target
- Anchor each meal around a palm-and-a-half of protein (meat, fish, eggs, Greek yogurt, tofu).
- A quality whey or plant protein shake covers 20–30 g in seconds on busy days.
- Front-load protein at breakfast — it reduces evening snacking more than any other change.
Our protein picks
Tried-and-true options to help you hit the number above.
Frequently asked questions
How much protein per day to build muscle?
Most research supports 1.6–2.2 g per kg of body weight daily for muscle growth, assuming you train with progressive resistance and eat enough total calories.
Can you eat too much protein?
For healthy people, intakes up to ~2.5 g/kg/day appear safe. Beyond that there’s little added benefit — the extra calories just displace carbs or fat.
Is protein powder necessary?
No. It’s simply convenient protein. Whole foods work identically; powder just makes busy days easier.
Does timing matter?
Total daily intake matters far more than timing. Spreading protein across 3–5 meals may offer a small edge for muscle protein synthesis.
What are the best protein sources?
Lean meats, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, and legumes. Variety covers your amino acid needs without overthinking it.