Protein Calculator
Protein protects muscle while you lose fat and keeps you full. See your daily target based on your weight and goal.
Enter your weight and goal to see your protein target.
General guidance based on body weight. Individual needs vary with health, kidney function, and activity. Not medical advice. Consult a licensed physician for a personalized plan.
Good to know
How much protein do I need?
It depends on your goal: roughly 0.8 g per kg for general health, up to about 2.0 to 2.2 g per kg when losing fat or building muscle.
Why more protein when losing weight?
Protein protects muscle while you are in a calorie deficit and helps keep you full.
Can I eat too much protein?
For healthy kidneys, higher protein is generally safe. If you have kidney disease, check with a physician first.