Protein Calculator
Calculate how much protein you should eat per day based on your body weight and goal, from general health to building muscle, with a recommended gram range.
By Jonas Lindemann · Updated · How we build our calculators
120–165g/day
midpoint 143 g (1.6–2.2 g/kg)
143g
target
36g
per meal (4)
572
kcal from protein
Note: Spreading protein across 3-4 meals of 0.4 g/kg each maximizes muscle protein synthesis. The range reflects evidence-based intakes for your goal; aim toward the top when building or dieting.
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Calculation Method
Protein is the most important macronutrient for building and keeping muscle, recovering from training, and staying full while dieting. How much you need depends mostly on your body weight and your goal.
How Much Protein You Need
Daily protein is calculated as body weight × a goal factor:
| Goal | Protein (g/kg) |
|---|---|
| General health (sedentary) | 0.8 – 1.0 |
| Active / general fitness | 1.2 – 1.6 |
| Building muscle | 1.6 – 2.2 |
| Fat loss (preserve muscle) | 1.8 – 2.4 |
Worked Example
An 80 kg person building muscle at 2.0 g/kg needs about 160 g of protein per day, ideally spread across 3–5 meals of 30–50 g each.
Practical Tips
- Spread protein across the day rather than one large serving.
- Whole-food sources: chicken, fish, eggs, dairy, lean beef, legumes, tofu.
- In a calorie deficit, keep protein at the higher end to protect muscle.
Healthy adults tolerate up to about 2.2–2.5 g/kg with no benefit beyond that. Those with kidney disease should consult a doctor before raising protein.
Frequently Asked Questions
The baseline is 0.8 g per kg of body weight, but active people benefit from 1.2–1.6 g/kg and those building muscle or in a deficit often do best at 1.6–2.2 g/kg. The calculator gives a range for your goal.
Research supports roughly 1.6–2.2 g of protein per kg of body weight per day for maximizing muscle growth alongside resistance training. Going much higher offers little additional benefit.
For healthy people, intakes up to about 2.2–2.5 g/kg are safe and well tolerated. Beyond that there is little extra muscle benefit, and those calories may be better used on carbs or fat.