FREE TOOL
Protein Calculator
Daily protein in grams from your body weight, goal and training, using the evidence-based per-kilogram ranges.
Enter your body weight (and body fat, if calculating from lean mass) to get a daily protein target.
Estimates only. Nothing here is medical advice, and nothing you enter leaves your browser.
How this calculator works
The full explanation of the formula, its limits, and how to adjust the result against real-world data is in the Learn article this tool is built on.
Frequently asked questions
How much protein do I need to build muscle?
About 1.6 g/kg of body weight per day captures nearly all the muscle-building benefit for most people, according to a large 2018 meta-analysis. Going to 2.2 g/kg gives a small extra margin and costs nothing but calories.
How much protein should I eat to lose fat?
More, not less: 1.8 to 2.4 g/kg preserves muscle better in a deficit, and protein is the most filling macronutrient. Very lean people cutting hard may go higher relative to lean body mass.
Is it bad to eat too much protein?
In healthy adults, intakes up to about 3 g/kg have not shown kidney or bone harm in controlled studies. The practical downside is displacing carbohydrate and fat that fuel training and hormones. People with existing kidney disease should follow medical advice.
Should I use body weight or lean mass?
For people at a normal body fat, body weight works. If you carry a lot of body fat, set protein on lean mass or on a goal weight instead, otherwise the target inflates.
Do women need less protein than men?
No. The per-kilogram targets are the same. Women weigh less on average, so the absolute grams are lower, but the ratio to body weight is unchanged.
Related reading
Protein Timing: When to Eat Protein for Maximum Muscle Growth
The anabolic window is real but far wider than gym culture claims. Learn the science of protein distribution, leucine thresholds, and MPS refractory periods to optimize your gains.
Protein Powder: Whey vs. Casein vs. Plant
Do you need protein powder at all? And if you buy one, does whey, casein, or a plant blend build more muscle? Here is what the head-to-head studies show, when each type makes sense, and how to read a label without being fooled.
Protein, Carbs, and Fat: How to Set Your Macros
A no-nonsense guide to calculating your daily macronutrient targets based on your body, your goal, and the science.