Purpose: Estimate your recommended daily protein in grams based on body weight and how active you are.
Protein Intake Calculator
The Protein Intake Calculator recommends how many grams of protein to eat each day based on your body weight and goal - whether that is building muscle, losing fat, or general health.
How much protein you need
The minimum to prevent deficiency is around 0.8 g per kg of body weight, but active people benefit from more. Common targets are roughly 1.2–1.6 g/kg for general fitness and 1.6–2.2 g/kg for building or preserving muscle, especially in a calorie deficit. The calculator applies a range suited to your goal.
Getting the most from protein
Spreading protein across meals (20–40 g each) supports muscle repair better than one large serving. Good sources include eggs, dairy, meat, fish, legumes, tofu, and protein powders. These are general guidelines for healthy adults; people with kidney conditions or specific medical needs should seek professional advice.
Frequently Asked Questions
How much protein should I eat to build muscle?
Roughly 1.6-2.2 g of protein per kg of body weight per day supports muscle growth, particularly when combined with resistance training.
Is the same amount right for weight loss?
Higher protein (around 1.6-2.2 g/kg) helps preserve muscle and control appetite while in a calorie deficit, so it is often recommended for fat loss too.
Should I spread protein across the day?
Yes. Eating 20-40 g at several meals supports muscle repair better than consuming it all in one sitting.
Can too much protein be harmful?
For healthy people, higher intakes are generally safe. Those with kidney disease or other conditions should consult a doctor first.
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