Protein Intake Calculator
How Much Protein Do You Need a Day?
Protein is the building block of muscle, skin, hair and enzymes, and getting enough of it matters whether you want to maintain weight, lose fat or build muscle. This protein calculator estimates your daily target based on your weight and goal.
Recommendations are usually expressed in grams per kilogram of body weight: about 0.8 g/kg for maintenance, 1.2-1.5 g/kg for weight loss (to protect muscle while in a calorie deficit), and 1.6-2.0 g/kg for muscle building. The calculator converts your weight into an easy daily number, plus per-meal targets.
Frequently Asked Questions
How much protein do I need to build muscle?
Research suggests 1.6-2.2 g of protein per kilogram of body weight per day for optimal muscle growth when combined with resistance training. This calculator uses 1.8 g/kg, a solid middle ground for most lifters.
Can eating too much protein be harmful?
For healthy people, high protein intakes up to 2 g/kg are generally safe. People with kidney disease should limit protein and follow medical advice. Very high intakes are also just unnecessary — extra protein calories simply count toward your daily total.
Do I need protein powder to hit my target?
No. Whole foods like chicken, fish, eggs, dairy, beans and tofu can easily cover your needs. Protein powder is a convenient supplement when whole-food protein is hard to fit in, not a requirement.