Protein Calculator
Get your daily protein target in grams, based on your weight and goal.
Your Details
Protein target by goal
Awaiting your details
Enter your weight and goal to get a daily protein target.
How Much Protein Do You Actually Need?
Protein needs vary a lot depending on your goal and activity level. The RDA (0.8g per kg) is a bare minimum for sedentary adults, not a target for anyone training or trying to lose fat.
| Goal | Protein target | Why |
|---|---|---|
| General health (sedentary) | 0.8 g/kg | RDA minimum to prevent deficiency |
| Active / fat loss | 1.6 g/kg | Preserves muscle during a calorie deficit |
| Muscle gain | 2.0 g/kg | Supports muscle protein synthesis for growth |
The Formula
Protein target (g) = body weight (kg) x grams per kg for your goal
Worked Example
A 75 kg person trying to lose fat while keeping muscle:
Protein = 75 x 1.6 = 120g per day
That's 120g of protein daily, roughly 480 calories worth, spread across 3-4 meals.
Why Protein Needs Rise in a Deficit
When you eat below maintenance, your body is more likely to break down muscle tissue alongside fat for energy. Higher protein intake specifically signals the body to preserve muscle, which is why fat-loss protein targets are higher than general health targets, not lower.
Turning This Into a Full Plan
Once you know your protein target, use our Macro Calculator to fill in the rest of your carbs and fat, based on your total daily calories from the TDEE Calculator.
Frequently Asked Questions
Can eating too much protein be harmful?
For healthy adults without kidney disease, higher protein intakes (up to roughly 2-2.2 g/kg) are generally well tolerated. If you have an existing kidney condition, talk to a doctor before increasing protein significantly.
Should protein targets use total body weight or lean body weight?
Total body weight is simpler and works for most people. For those with a higher body fat percentage, using lean body mass instead can give a more precise target. See our Lean Body Mass Calculator.
Is more protein always better for muscle gain?
No. Protein synthesis has a ceiling, roughly 2.0-2.2 g/kg for most people. Eating well beyond that doesn't meaningfully add extra muscle-building benefit.
Plan your full macro split
Fill in your carbs and fat around your protein target.