Protein Intake Calculator
Find out exactly how much protein you need daily to build muscle, lose fat, or maintain your health based on body weight and activity.
Calculate Your Protein Needs
This calculator auto-updates when values change.
Your Protein Target
Daily target
143g
Low end
120g
High end
165g
Per meal
36g
This estimate uses 75 kg of body weight and a goal-based protein range.
About This Protein Intake Calculator
Protein is a key macronutrient for building and repairing tissue, supporting recovery, and helping preserve lean mass during fat loss.
This protein intake calculator estimates a daily protein range from your body weight, activity level, and goal. It also breaks the result into practical per-meal targets.
Protein needs are not identical for everyone. Training volume, calorie intake, age, body composition, and dietary preference can all affect the best target.
How to Use This Calculator
- 1
Enter your body weight
Use kilograms or pounds so the calculator can estimate protein based on body mass.
- 2
Select your goal
Choose general health, fat loss, maintenance, or muscle gain to adjust the recommended range.
- 3
Choose activity level
More active users usually need more protein to support recovery and lean mass.
- 4
Use the meal breakdown
Spread protein across meals to make the daily target easier to hit.
Frequently Asked Questions
How much protein do I need per day?v
Many active adults fall somewhere around 1.6 to 2.2 grams per kilogram of body weight, depending on goals and training.
Do I need more protein when losing weight?v
Often yes. Higher protein can help preserve muscle and improve fullness during a calorie deficit.
Can I eat too much protein?v
Very high protein may not add extra benefit and may not be suitable for everyone, especially people with certain medical conditions.
Is protein timing important?v
Total daily intake matters most, but spreading protein across 3 to 5 meals can make targets easier and support recovery.