Calculate your daily protein need by weight and goal: weight loss, maintenance, or muscle gain. Free protein calculator in grams.
Your current weight in kilograms
This tool is for informational and educational purposes only. It is not a substitute for professional medical, nutritional, or health advice. For diagnosis, treatment, or personalized guidance, please consult a qualified healthcare provider.
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Protein supports muscle, immune function, and satiety. How much you need each day depends on your body weight and goal—maintaining weight, losing fat, or building muscle. Our free protein calculator uses your weight and goal to give a daily protein target in grams. No sign-up required. For daily calories and macros, use our calorie calculator; for hydration, try our water intake calculator.
A common baseline for sedentary adults is 0.8 g of protein per kilogram of body weight per day (about 0.36 g per pound). For a 70 kg (154 lb) person, that's 56 g per day. If you're trying to lose weight, higher protein (e.g. 1.2–1.6 g/kg) can help preserve muscle and keep you full. For muscle gain, 1.6–2.2 g/kg is often recommended, combined with resistance training. Our calculator lets you choose maintain, lose weight, or build muscle and returns a daily gram target and a range so you can adjust within your diet.
When you're in a calorie deficit, adequate protein helps preserve lean mass and can improve satiety. Many guidelines suggest 1.2–1.6 g/kg for fat loss. Our tool applies this range when you select "lose weight." Pair protein with a moderate calorie deficit and strength training for best results. Use our calorie calculator to set a daily calorie target.
To build muscle, you need sufficient protein and resistance training. Research suggests 1.6–2.2 g/kg per day is enough for most people; more than that usually doesn't add extra gain. Spread intake across meals (e.g. 20–40 g per meal). Our calculator gives an upper range for the "build muscle" goal. Combine with enough total calories and progressive overload in the gym.
Animal sources (meat, fish, eggs, dairy) provide all essential amino acids. Plant sources (legumes, tofu, tempeh, quinoa, nuts) can meet needs when varied. If you're vegetarian or vegan, combine complementary proteins and aim for the same gram target. The calculator doesn't distinguish source; it only gives total daily grams. For a full macro breakdown, consider a dietitian or nutrition app.
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Daily protein need depends on weight and goal. Our free protein calculator gives a target in grams for maintenance, weight loss, or muscle gain. Use it with our calorie and water intake calculators for a simple nutrition baseline. This tool is for general information only; it is not medical or dietary advice. For personalized plans, consult a dietitian or healthcare provider.
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Daily protein need depends on body weight and goal. A common baseline is 0. 8 g per kg of body weight for sedentary adults. For weight loss while preserving muscle, 1. 2–1. 6 g/kg is often recommended. For muscle gain, 1. 6–2. 2 g/kg is typical.
Up to a point. Research suggests 1.6–2.2 g per kg of body weight per day is sufficient for most people trying to build muscle; going much higher usually doesn't add extra benefit and can displace other nutrients. Spread intake across meals and combine with resistance training. Our protein calculator gives a range based on your goal.
Yes. Choose "lose weight" to get a higher protein target (e.g. 1.2–1.6 g/kg) that helps preserve muscle while in a calorie deficit. Pair with our calorie calculator to set a daily calorie target and our water intake calculator for hydration. This tool is for general guidance only; for personalized plans consult a dietitian.