Estimate your daily protein target based on body weight, activity, and goal
Written by PJ·Last reviewed: March 2026·Methodology
How Much Protein Do You Need?
Activity-based g/kg body weight ranges — research recommends 0.8 g/kg for sedentary adults up to 1.6-2.4 g/kg for intense training. This calculator adjusts further based on your specific goal (fat loss, maintenance, or muscle gain).
Result: A personalized daily protein target in grams, with per-meal distribution guidance.
Key variables: body weight, activity level, fitness goal
Limitation: People with kidney disease should consult a doctor before following high-protein recommendations
Your Information
Fill out the form to calculate your protein needs
Why Protein Matters
Protein is the building block of muscle, skin, enzymes, and hormones. Unlike carbs and fats, your body can't store protein for later use—you need a consistent daily intake. Whether your goal is building muscle, losing fat, or simply staying healthy, getting enough protein is essential.
Research shows that protein intake significantly affects body composition, satiety, and metabolic health. Higher protein diets help preserve muscle during weight loss, increase thermogenesis (calories burned during digestion), and keep you feeling fuller longer.
Once you know your protein target, use the Recipe Nutrition Calculator to track protein across your meals — ingredient-by-ingredient, including homemade dishes.
Want a More Precise Target?
This calculator uses total body weight, which works well for most people. But if you carry significant body fat, a lean-mass-based approach (1.6–2.2g per kg of lean mass) avoids overestimating your needs.
Protein needs vary based on activity level, fitness goals, and body weight. Here are the research-informed recommendations:
Daily Protein Recommendations by Activity Level (g/kg body weight)
Activity Level
Range (g/kg)
Description
Sedentary
0.8–1.2
Minimal physical activity, general health
Light
1.0–1.4
Light exercise 1–3 days/week
Moderate
1.2–1.8
Moderate exercise 3–5 days/week
Very Active
1.6–2.2
Hard exercise 6–7 days/week
Extremely Active
1.8–2.4
Intense daily training or physical job
Ranges are before goal adjustments. Your personalized target above includes goal-based scaling. Individual needs vary by lean mass, age, and training type.
Goal-Based Adjustments
Fat Loss: Increase protein by 20% to preserve muscle during calorie deficit
Maintenance: Standard protein intake for your activity level
Muscle Gain: Increase protein by 10% to support muscle growth
Real-World Protein Examples
Fat Loss Example
Profile: 70kg male, moderate activity
Base Need: 1.4g/kg × 70kg = 98g
Fat Loss Adjustment: +20%
Daily Protein: 118g
~30g per meal (4 meals)
Maintenance Example
Profile: 60kg female, light activity
Base Need: 1.2g/kg × 60kg = 72g
No Adjustment: Maintenance
Daily Protein: 72g
~18g per meal (4 meals)
Muscle Gain Example
Profile: 80kg male, very active
Base Need: 1.7g/kg × 80kg = 136g
Muscle Gain Adjustment: +10%
Daily Protein: 150g
~38g per meal (4 meals)
Frequently Asked Questions
Can you eat too much protein?
For healthy individuals, high protein intake (up to 2.5g/kg) is safe and doesn't damage kidneys. However, there's a limit to how much protein your body can use for muscle building in one meal (~40g). Spreading intake across meals is more efficient.
What's the best time to eat protein?
Total daily intake matters more than timing, but distributing protein evenly across 4-5 meals (20-40g each) is optimal. For muscle building, consuming protein within 2 hours post-workout supports recovery.
Is plant protein as good as animal protein?
Plant proteins are generally "incomplete" (missing some essential amino acids) and less bioavailable than animal proteins. However, combining different plant sources provides a complete amino acid profile. Vegans may need 10-20% more total protein.
Do I need protein powder?
Protein powder is convenient but not necessary. Whole food sources like chicken, fish, eggs, and dairy provide complete protein plus additional nutrients. Use protein powder to fill gaps when whole foods aren't practical.
Common Protein Mistakes
Using total body weight when overweight: If you carry significant body fat, base protein on goal weight or lean body mass, not current weight.
Thinking more is always better: Above 2.2 g/kg, additional protein has diminishing returns for muscle building. Extra calories still count.
Relying on one protein source: Variety matters. Mix animal and plant sources to cover all essential amino acids and micronutrients.
Skipping protein at breakfast: Front-loading protein earlier in the day improves satiety and supports muscle protein synthesis throughout the day.