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Daily Protein Needs

Protein Intake Calculator

Estimate your daily protein target in grams based on body weight and your activity or fitness goal.

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Daily Protein Target
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How to Read Your Result

Protein needs scale with body weight and activity. Sedentary adults need around 0.8 g/kg, while active people and those building muscle or losing fat benefit from 1.6-2.2 g/kg to protect lean mass.

Spread protein across 3-4 meals of 20-40 g for better muscle synthesis.
Whole-food sources include eggs, dairy, fish, poultry, legumes, and tofu.
Higher protein supports satiety, which can make fat loss easier.

Protein calculator for weight loss

During a calorie deficit, a higher protein target helps preserve lean mass and improves fullness. Select “Fat loss, stay lean” for a 2.2 g/kg target, then use the per-meal result to spread it through the day.

Protein by kilogram and pound

The calculation is based on kilograms, but you can enter pounds directly. The result also shows grams per kilogram and grams per pound so you can compare recommendations without converting manually.

Protein for muscle gain

For resistance training, about 1.6-2.2 g/kg covers most people. More is not automatically better; total calories, progressive training, sleep, and consistency still determine progress.

Frequently Asked Questions

How much protein do I need per day?
Roughly 0.8 g/kg for sedentary adults, up to 1.6-2.2 g/kg for active people or those building muscle or losing fat.
Can I eat too much protein?
Very high intakes are usually safe for healthy people, but extreme amounts offer no extra benefit. Those with kidney disease should consult a doctor.
Is protein important for weight loss?
Yes. Adequate protein preserves muscle in a calorie deficit and increases fullness, supporting sustainable fat loss.
How much protein per pound of body weight?
Active adults often use about 0.73-1.0 grams per pound, equivalent to roughly 1.6-2.2 grams per kilogram.
Do women need a different protein formula?
The same body-weight ranges work for women and men. Training, calorie intake, age, and goal matter more than sex for setting a practical target.