Protein Calculator
Estimate your daily protein needs in grams from your body weight and activity goal, shown as a recommended range.
How it works
Protein needs formula
Protein (g) = body weight (kg) × factor Sedentary 0.8–1.0 · Active 1.2–1.6 · Muscle 1.6–2.2 · Fat loss 1.6–2.4
Protein needs scale with body weight and activity. The baseline of 0.8 g/kg prevents deficiency, but active people and those building muscle or dieting benefit from more — up to about 2.2–2.4 g/kg — to support recovery and preserve lean mass. The result is a range because individual needs vary.
Worked example
A 75 kg person aiming to build muscle needs about 1.6–2.2 g/kg, or roughly 120–165 g of protein per day, with a midpoint near 143 g — about 36 g across four meals.
Frequently asked questions
Can I eat too much protein?
For healthy adults, intakes up to around 2 g/kg (and often higher) are considered safe. Very high intakes offer little extra benefit for most people. Those with kidney disease should follow medical guidance.
Should I use my body weight or goal weight?
For most people, current body weight works well. If you carry substantial excess fat, using a target or lean body weight can give a more appropriate figure, since fat mass has low protein needs.
Does timing matter?
Total daily protein matters most. Spreading it across 3–5 meals of roughly 20–40 g each helps with muscle protein synthesis, but hitting your daily target is the priority.