How much protein do I need per day?

It depends on your goal. The general RDA is about 0.8 g per kg of body weight, general fitness needs 1.2–1.6 g/kg, building muscle needs 1.6–2.2 g/kg, and preserving muscle during fat loss needs 1.8–2.4 g/kg.

How many calories are in protein?

Protein provides 4 kilocalories per gram. The calculator shows the calories from your target protein so you can fit it into your overall daily intake.

Which goal should I choose?

Pick the option that matches your activity: Sedentary for maintenance, General fitness for an active lifestyle, Build muscle for hypertrophy training, Fat loss to preserve muscle in a deficit, or Endurance athlete for distance training.

Should I base protein on body weight or lean mass?

This calculator uses total body weight, which the common g/kg guidelines are built around. If you carry a lot of excess fat, some experts prefer using a target or lean body weight, so adjust if that applies to you.

Why does fat loss need more protein than maintenance?

In a calorie deficit, higher protein (1.8–2.4 g/kg) helps preserve lean muscle and keeps you fuller, so more of the weight you lose comes from fat rather than muscle.

How should I spread protein across the day?

Splitting your target across three to four meals of roughly 20–40 g each is a practical way to hit it and supports muscle protein synthesis through the day, though the daily total matters most.

Is anything uploaded?

No. All calculations run in your browser and nothing is sent to a server.

Protein Intake Calculator

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.

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

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

Everything runs in your browser — nothing is uploaded. The figures are general guidance; people with kidney disease or other conditions should speak to a doctor or dietitian first.