How much protein do you need each day?
Protein is one of the most important nutrients for preserving muscle, supporting recovery, and keeping you full between meals. But instead of guessing, you can estimate your daily intake based on body weight, activity level, and fitness goals. This calculator gives you a practical target in grams per day, plus a useful range.
How this protein calculator works
The tool uses a weight-based formula (grams of protein per kilogram of body weight), then adjusts the result based on how active you are and what outcome you want. This approach is commonly used by coaches, sports nutrition practitioners, and researchers because it is simple, practical, and easy to apply.
Formula used
Daily protein (g/day) = body weight in kg × protein multiplier
- Base multiplier comes from activity level (0.8 to 1.8 g/kg).
- Goal adjustment adds 0 to 0.3 g/kg.
- Suggested range is displayed around your target for flexibility.
Quick protein recommendations by goal
General health
Most healthy adults can start around 0.8–1.0 g/kg/day.
Fat loss
During a calorie deficit, a higher intake helps preserve lean mass and improves satiety. A practical target is often 1.2–2.0 g/kg/day, depending on training status and body composition.
Muscle growth
For resistance training and hypertrophy, many people do well around 1.4–2.2 g/kg/day, spread across multiple meals.
Endurance and high-volume training
Runners, cyclists, and hybrid athletes may benefit from a moderate-to-high intake to support recovery and adaptation, especially when training volume is high.
How to distribute protein across the day
Hitting your total daily number matters most. But meal timing can still help performance and appetite control. A useful strategy is to split protein evenly across 3 to 5 meals.
- Breakfast: 25-40 g
- Lunch: 25-40 g
- Dinner: 25-40 g
- Optional snack/shake: 20-30 g
The calculator also estimates protein per meal to make planning easier.
High-protein foods to hit your target
- Chicken breast, turkey, lean beef, fish, eggs
- Greek yogurt, cottage cheese, milk, skyr
- Tofu, tempeh, edamame, lentils, beans, seitan
- Whey, casein, soy, or pea protein powder
Important notes
This calculator is for education and planning. Individual needs can vary due to age, medical status, energy intake, training intensity, and digestive tolerance. If you have kidney disease, liver disease, or other clinical concerns, speak with your physician or a registered dietitian before making major nutrition changes.
Bottom line
Consistency beats perfection. Use your calculated target as a guide, then refine it based on energy, recovery, strength progress, body composition, and adherence. If your meals are balanced and your weekly trend is moving in the right direction, you are doing it right.