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Protein Intake Calculator

Find your daily protein target in grams, based on your body weight and goal — maintenance, muscle gain or fat loss.

How to use this tool

  1. 1Paste or type your input above.
  2. 2The result updates instantly.
  3. 3Copy the output with one click.

Frequently asked questions

How much protein do I need per day?+

Research supports 1.6–2.2 g per kg of body weight for building muscle, and up to 2.4 g/kg when dieting to preserve muscle. Sedentary adults need at least 0.8 g/kg.

Is my data private?+

Yes. The tool runs entirely in your browser — nothing you paste or type is uploaded to a server.

Learn more

  • Protein Intake Calculator: how it works
  • protein intake calculator tips
  • Protein Intake Calculator FAQs