Protein Calculator
Find out how much protein you need every day based on your body, activity and fitness goals.
- 1 Your Information
- 2 Your Results
How Much Protein Do You Need?
Protein needs are individual, but the science gives us a solid starting range. Here's the short version.
What protein does
Protein supplies the amino acids your body uses to repair tissue, build muscle, support your immune system and produce enzymes and hormones. Unlike fat and carbohydrate, your body doesn't store a reserve of it, so a steady daily supply matters.
Protein and weight loss
When you're in a calorie deficit, higher protein intake helps preserve lean muscle mass while you lose fat, and tends to keep you feeling fuller for longer — both useful when calories are limited.
Protein and muscle building
Resistance training creates the stimulus for muscle growth, and adequate protein gives your body the raw material to rebuild stronger. Most research on active lifters points to a range around 1.6–2.2 g per kg of body weight.
How activity level affects your needs
Someone with a mostly seated routine needs meaningfully less protein than someone training six days a week. As training frequency and intensity rise, so does the amount your body can put to good use for recovery.
Spreading protein across the day
Rather than saving it all for one meal, spreading protein across 3–5 meals makes it easier to hit your target and gives your body a more consistent supply of amino acids throughout the day.
Getting there with real food
Most people can reach their target through whole foods — lean meats, fish, eggs, dairy, legumes, soy and tofu. Supplements like whey or plant protein powder can help fill gaps but aren't required.
Frequently Asked Questions
How much protein do I need per day?
It depends on your body weight, activity level and goal. Most adults do well somewhere between 0.8 and 2.2 grams per kilogram of body weight per day — use the calculator above for a range tailored to you.
Is protein intake based on body weight?
Yes. Protein recommendations are almost always expressed per kilogram (or pound) of body weight, since larger bodies generally have more lean tissue to maintain and repair.
How much protein do I need to build muscle?
Research on resistance-trained individuals generally supports a range of around 1.6–2.2 g/kg body weight per day, paired with a consistent training program.
How much protein should I eat when losing weight?
Leaning toward the higher end of your activity-based range can help protect muscle mass while you're eating fewer calories overall.
Can I get enough protein from food?
In most cases, yes. Foods like chicken, fish, eggs, dairy, tofu, paneer, lentils and soya chunks can comfortably add up to most people's daily target.
Should I eat protein at every meal?
It's a reasonable approach. Spreading protein across meals rather than eating it all at once tends to make a daily target easier to reach consistently.
Is more protein always better?
Not necessarily. Beyond a certain point, extra protein generally doesn't add extra benefit for most goals. Staying within a sensible range for your body and activity level is usually enough.
This calculator provides general nutrition and fitness guidance based on the information you enter. Individual protein needs can vary. If you have a medical condition or specific dietary requirements, consult a qualified healthcare professional or registered dietitian.