Protein Calculator
Calculate your daily protein target based on your bodyweight and goal, set high enough to protect and build muscle whether you're losing fat or bulking.
In a fat-loss phase protein is set highest to protect muscle. We base targets on bodyweight; the Calorie & Macro Calculator refines this using lean body mass.
Spread it across 3 meals of ~52 g. Whole-food sources first, protein powder to fill gaps.
Want a plan built around these numbers?
These are estimates. We build yours from weekly data, not formulas.
The method behind the numbers
- 1
Enter your bodyweight and select your goal.
- 2
We set a daily protein range based on grams per kilogram of bodyweight.
- 3
Fat-loss phases use the highest protein to protect muscle in a deficit.
- 4
Spread the total across your meals for best absorption.
Common questions
How much protein should I eat?+
Roughly 1.4–2.2 g per kg of bodyweight depending on your goal, higher when dieting or building muscle. This tool gives you a personalised range.
Can I eat too much protein?+
For healthy people, high-protein diets are safe and help with fullness and muscle retention. There's little benefit much beyond ~2.2 g/kg for most people.
Bodyweight or lean mass?+
This tool uses bodyweight for simplicity. For a more precise figure based on lean body mass, use the Calorie & Macro Calculator.
You have the numbers. Here's what to do with them.
A calculator tells you where you stand. Our free guide shows you how to act on it, and a free consultation turns it into a plan built around you.