Calculate how much protein you should eat daily based on your body weight, activity level and whether your goal is to maintain, build muscle, or lose fat.
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This calculator estimates a daily protein target as grams per kilogram of body weight, using a base amount determined by your activity level, then adding an adjustment if your goal is muscle gain or fat loss, since both benefit from higher protein intake to support muscle building or preserve lean mass during a calorie deficit.
Sedentary individuals need less protein than those who train regularly, since resistance training and higher activity levels increase muscle protein breakdown and the need for repair and growth. Someone aiming to build muscle or lose fat while preserving muscle generally needs more protein per kg than someone simply maintaining their current weight and activity.
For example, a 70 kg person with an active lifestyle (base 1.4 g/kg) aiming to build muscle (+0.4 g/kg modifier) gets a target of 1.8 g/kg, or 70 × 1.8 = 126 g of protein per day, providing about 504 kcal from protein and roughly 31.5 g per meal across 4 meals.
Using total body weight for the calculation when carrying significant excess body fat, protein needs track more closely with lean mass, so a lean body mass estimate can be a better input in that situation.
Spreading protein unevenly across the day, most research on muscle protein synthesis favors distributing intake across multiple meals rather than one large serving.
Assuming higher activity always means proportionally higher protein needs without limit, this calculator caps the recommendation at 2.2 g/kg since intake beyond that generally doesn't provide additional benefit.
Not necessarily. This calculator caps its recommendation at 2.2g per kg of body weight, a level generally considered sufficient even for intense training goals. Consuming far beyond this doesn't typically provide additional benefit for most people.
Generally, use your current body weight. If you have a significant amount of body fat to lose, some people use a lean body mass estimate instead, since protein needs are more closely tied to muscle mass than total body weight.
No, this tool provides a general estimate based on common fitness guidelines. Consult a registered dietitian or healthcare provider for personalized nutrition advice, especially if you have kidney issues or other medical conditions affected by protein intake.
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