ðĨĐ Protein Calculator
Find how much protein you need daily
How it works
How much protein do you really need? Calculate your optimal daily protein intake based on your weight, activity level, and fitness goal. Whether you're building muscle, losing fat, or maintaining, get science-backed protein recommendations from 0.8g to 2.2g per kg of bodyweight. Free, instant results.
Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
Frequently Asked Questions
- How much protein do I need to build muscle?
- Research consistently shows 1.6-2.2g of protein per kg of bodyweight per day is optimal for muscle building. Going above 2.2g/kg hasn't shown additional benefits in studies. Spread your protein intake across 3-5 meals for best results.
- Can I eat too much protein?
- For healthy individuals, protein intakes up to 3g/kg/day appear safe. However, there's no benefit beyond 2.2g/kg for muscle building. People with kidney disease should consult their doctor, as high protein may worsen kidney function in those with pre-existing conditions.
- Do I need more protein when losing weight?
- Yes. During a calorie deficit, higher protein (1.8-2.4g/kg) helps preserve muscle mass. The leaner you are and the larger your deficit, the more important adequate protein becomes.