FREE Calculator
Protein Intake Calculator
Calculate your recommended daily protein intake in grams for maintenance, fat loss, or muscle building, based on your weight and goal.
Protein Intake Calculator
Enter your weight and goal to find your daily protein range
Daily Protein Target
Enter your weight to see your protein target
Daily grams based on your goal
Why Protein Matters
Muscle Preservation
Adequate protein preserves lean mass during fat loss and provides the building blocks for muscle growth during a surplus.
Satiety
Protein is the most satiating macronutrient, helping you feel fuller and making a calorie deficit easier to sustain.
Rule of thumb: Protein provides 4 calories per gram.
Choosing Your Target
- =0.8 g/kg: General maintenance recommendation for healthy, sedentary adults.
- −1.6–2.2 g/kg: Recommended during fat loss to protect muscle and during training to support muscle growth.
- +Spread intake: Distribute protein across 3-5 meals for consistent daily coverage.
Tip: At 2.2 g/kg, the widely used "1 gram per pound of bodyweight" guideline is roughly equivalent (1 g/lb ≈ 2.2 g/kg).
Important Note
Protein recommendations are general population guidelines. Individuals with kidney disease or other medical conditions should consult a healthcare professional before increasing protein intake.