Protein intake calculator
Daily protein target in grams from body weight and goal. Ranges follow ISSN guidance.
Protein per day
Fill in all fields — the result appears automatically
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- Range
- — g
- per kg
- — g/kg
This calculator is for informational purposes only and is not medical advice. Consult a doctor or qualified professional before changing your diet or training.
How much protein you need per day
Your protein target depends on body weight and goal. The calculator takes your weight and sets a range based on ISSN guidance: from ~1.2 g/kg for general fitness to 1.6–2.2 g/kg for muscle gain and fat loss. The bigger the calorie deficit, the higher the protein needed to protect muscle.
Protein intake FAQ
How much protein per kilogram of bodyweight?
For people who lift, 1.6–2.2 g of protein per kg of bodyweight. For general fitness ~1.2–1.6 g/kg is enough; keep to the top end when dieting.
How much protein for muscle growth?
Around 1.6–2.2 g/kg per day in a calorie surplus. Beyond 2.2 g/kg rarely adds more growth.
How much protein when losing fat?
In a deficit, raise protein to 1.8–2.2 g/kg to preserve muscle — the calculator accounts for this in the “Fat loss” goal.