Work out your daily protein target
Protein supports muscle repair, satiety and many body functions, and the right daily amount depends on your body weight and your goal. This calculator applies widely used grams-per-kilogram ranges to return a recommended daily range, its midpoint, and the calories that protein contributes.
Why protein needs vary so much by goal
The commonly cited recommendation of 0.8 g of protein per kilogram of body weight is a minimum adequate intake for a sedentary adult, not a target for athletic performance. For anyone exercising regularly, the evidence supports significantly higher intakes — and for specific goals like muscle building or fat loss while preserving muscle, the optimal range is higher still.
The reason fat loss requires more protein than maintenance is worth understanding: when you are in a calorie deficit, your body has less energy available and faces a risk of breaking down muscle for fuel alongside fat. Higher protein intake — combined with resistance training — signals the body to preserve lean mass and preferentially lose fat. This is why the fat loss range in the table below is higher than the general fitness range.
Endurance athletes appear at a lower range than strength athletes despite training intensively, because the primary fuel for endurance work is carbohydrate and fat rather than protein, and muscle protein is not the primary adaptation being trained.
How it works
The tool multiplies your body weight in kilograms by the per-kg range for your chosen goal (pounds are converted at 1 lb = 0.453592 kg):
low = weight (kg) × goal low g/kg
high = weight (kg) × goal high g/kg
calories from protein = grams × 4 kcal| Goal | Protein (g/kg/day) |
|---|---|
| Sedentary (maintenance / RDA) | 0.8–1.0 |
| General fitness / active | 1.2–1.6 |
| Build muscle (hypertrophy) | 1.6–2.2 |
| Fat loss (preserve muscle) | 1.8–2.4 |
| Endurance athlete | 1.2–1.4 |
Worked example
A 75 kg person aiming to build muscle (1.6–2.2 g/kg):
- Low: 75 × 1.6 = 120 g
- High: 75 × 2.2 = 165 g
- Midpoint ≈ 143 g, contributing 143 × 4 ≈ 570 kcal from protein
Practical guidance for hitting your target
Hitting a daily protein target is primarily a meal planning question. For reference, approximate protein contents of common sources (these are general estimates and vary by preparation):
- Chicken breast (100g cooked): roughly 30g protein
- Greek yoghurt (200g): roughly 18–20g protein
- Eggs (1 large): roughly 6g protein
- Lentils (100g cooked): roughly 9g protein
- Firm tofu (100g): roughly 10g protein
Distributing your total across three or four meals — rather than consuming most in one sitting — supports ongoing muscle protein synthesis through the day, though hitting the daily total matters more than precise meal timing.
Everything runs in your browser — nothing is uploaded. The figures are general guidance based on widely used evidence-based ranges; people with kidney disease or other health conditions should consult a doctor or registered dietitian before making significant changes to their protein intake.