Example 1 — Maintenance
- Weight: 70 kg
- Goal: maintain (1.0 g/kg)
≈ 70 g/day (63–77 g)
A baseline level covering ordinary body needs.
Protein requirement calculator
Enter weight and goal — see a sensible daily protein target in grams, from maintenance to building muscle.
This is a general estimate from common sports-nutrition guidelines, not medical advice. If you have kidney or liver disease, talk protein intake over with a doctor.
Result
Fill in the fields and click Calculate.
How results are calculated
Protein (g/day) = weight (kg) × g/kg factor for your goal.
Protein (g/day) = header weight (lb) converted to kg × g/kg factor. Rates stay in grams per kg of body weight.
Factors: maintain ~1.0 g/kg, fat loss ~2.0 g/kg, muscle ~1.8 g/kg, athlete ~2.2 g/kg.
Also shows a ±10% daily range around the midpoint.
How to use the calculator
- Enter your weight in the header unit (kg or lb).
- Choose your goal: maintain, cut, muscle gain, or athlete.
- Click Calculate to see your daily protein target and range.
- Spread the daily amount across 3–4 meals for better use.
Usage examples
Example 2 — Cutting
- Weight: 80 kg
- Goal: cut (2.0 g/kg)
≈ 160 g/day (144–176 g)
Higher protein in a deficit helps protect muscle mass.
Example 3 — Muscle gain
- Weight: 65 kg
- Goal: muscle gain (1.8 g/kg)
≈ 117 g/day (105–129 g)
A level supporting recovery and growth alongside strength training.
FAQ
How much protein should I eat per day?
It depends on the goal. Maintenance often lands around 1.2–1.6 g/kg; cutting and muscle building usually sit higher. The calculator shows a range for the goal you pick.
Why more protein when cutting than maintaining?
In a deficit, protein helps protect muscle and keeps you fuller — so the range sits higher than for weight maintenance alone.
Is more protein always better?
No. Past a point, gains shrink, and with kidney or liver disease excess can hurt. Stick to the range and your health.
Current weight or goal weight?
With significant overweight, people often use goal or “adjusted” weight so grams aren't inflated. For building muscle, current weight is usual.
Is this safe for my kidneys?
For healthy people, typical sports ranges are usually fine. With kidney or liver disease, ask a doctor first — not this calculator.
Where can I get protein besides meat?
Dairy, eggs, fish, legumes, tofu, tempeh, seitan, and a shake if you need it. What counts is the all-day total.
Is one big protein meal enough?
Better to spread across 3–4 meals — easier to hit the daily target and use protein for muscle synthesis.
How does this fit with TDEE calories?
Set TDEE (or a deficit/surplus) first, lock protein in grams, then fill the remaining calories with fats and carbs.