How much protein do you really need? Use this free protein calculator to find your daily protein target based on your body weight and goal, whether you want to stay healthy, build muscle or lose fat. It works in kilograms or pounds.
Protein Calculator
Find out how much protein you need each day for your goal.
| How to split it | Protein per meal |
|---|---|
| 3 meals a day | |
| 4 meals a day |
| Food (approximate) | Protein |
|---|---|
| Chicken breast, cooked, 100 g (3.5 oz) | 31 g |
| Canned tuna, 100 g (3.5 oz) | 25 g |
| Greek yogurt, 200 g (about 3/4 cup) | 20 g |
| 3 large eggs | 18 g |
| Cooked lentils, 1 cup | 18 g |
| Paneer or firm tofu, 100 g | 15 to 20 g |
| Whey protein, 1 scoop | 20 to 25 g |
| Milk, 1 cup (240 ml) | 8 g |
These are estimates for healthy adults. If you have a lot of weight to lose, using your goal weight instead of your current weight gives a more realistic target.
How This Protein Calculator Works
The calculator multiplies your body weight by a protein range that matches your goal. These ranges are based on recommendations from the International Society of Sports Nutrition.
| Goal | Protein per kg of body weight | Protein per lb of body weight |
|---|---|---|
| General health, little exercise | 0.8 g | 0.36 g |
| Active and fit | 1.2 to 1.6 g | 0.55 to 0.7 g |
| Build muscle | 1.6 to 2.2 g | 0.7 to 1.0 g |
| Lose fat, keep muscle | 1.6 to 2.2 g | 0.7 to 1.0 g |
| Endurance training | 1.2 to 1.6 g | 0.55 to 0.7 g |
The 0.8 g per kg figure is the basic amount most adults need to avoid deficiency. People who exercise regularly benefit from more.
Why Protein Matters
- Builds and repairs muscle after exercise.
- Keeps you full, which helps with weight loss.
- Protects muscle when you eat fewer calories.
- Supports healthy ageing by helping you keep strength.
How to Spread Your Protein Through the Day
Research summarised by the International Society of Sports Nutrition suggests that spreading protein evenly across meals, roughly 20 to 40 g per meal every 3 to 4 hours, works well for building and keeping muscle. A protein-rich breakfast is an easy place to start.
Best Protein Foods
Good sources include chicken, fish, eggs, Greek yogurt, milk, lentils, beans, tofu, paneer and protein powder. For a full list, see our guides to 20 healthy high-protein foods and the best vegetarian protein foods.
Pair It With Your Calorie Target
Protein works best when your total calories match your goal. Use our calorie calculator to find how many calories you need to lose, maintain or gain weight.
Frequently Asked Questions
How much protein do I need to build muscle?
Most people building muscle do well with about 1.6 to 2.2 g of protein per kg of body weight per day (about 0.7 to 1 g per lb), combined with regular strength training.
Can I eat too much protein?
For healthy adults, intakes up to about 2 g per kg a day are generally considered safe. If you have kidney disease, follow your doctor’s advice on protein.
Do I need protein powder?
No. You can reach your target with food. Protein powder is simply a convenient option if you struggle to eat enough. Read more in creatine and whey protein: can you take both?.
Should I use my current weight or goal weight?
If you’re at a healthy weight, use your current weight. If you have a lot of weight to lose, using your goal weight gives a more realistic number.
Related Articles
- Body Fat Calculator: Estimate Your Body Fat Percentage
- BMI Calculator: Check Your Body Mass Index
- 20 Healthy High-Protein Foods
- 20 Best High-Protein Vegetarian Foods
- Can You Build Muscle in a Calorie Deficit?
- Calorie Calculator: How Many Calories Do You Need a Day?
Sources
- International Society of Sports Nutrition position stand: protein and exercise (2017)
- International Society of Sports Nutrition position stand: nutrient timing (2017)
This calculator gives estimates for healthy adults and is for general information only. It isn’t suitable for anyone under 18, pregnant or breastfeeding, or with kidney disease or another medical condition. Please speak to your doctor or a registered dietitian for personal advice.