Protein Calculator
Protein is the most important macronutrient for body composition. Find out exactly how much you need each day.
Goal
Activity Level
Calculates protein based on lean body mass for greater precision.
Why Protein Is Non-Negotiable
Protein is the building block of muscle tissue. Getting enough protein is critical not just for building muscle, but for maintaining it during fat loss, supporting recovery from exercise, and keeping hunger in check.
Protein Targets by Goal
| Goal | Per lb bodyweight | Per kg bodyweight |
|---|---|---|
| Sedentary / General health | 0.36g | 0.8g |
| Weight loss (muscle preservation) | 0.7–0.8g | 1.5–1.8g |
| Muscle building | 0.8–1g | 1.8–2.2g |
| High performance / Athlete | 1–1.2g | 2.2–2.6g |
Frequently Asked Questions
How much protein do I need per day?
For sedentary adults, the RDA is 0.8g per kg of bodyweight. For active individuals and those looking to build or maintain muscle, research supports 1.6–2.2g per kg (0.7–1g per lb) of bodyweight per day.
Does protein intake matter for fat loss?
Yes — high protein intake during a calorie deficit helps preserve lean muscle mass, increases satiety (keeping you fuller longer), and has a higher thermic effect than carbs or fat, meaning your body burns more calories digesting it.
Can I eat too much protein?
For healthy individuals, high protein intake up to 2–3g per kg of bodyweight appears to be safe. The main concern is displacing other important nutrients if taken to extremes.
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Disclaimer: Results are estimates based on population averages and established equations. Individual results may vary. Always consult a registered dietitian or healthcare professional before making significant dietary changes.