Protein calculator
Calculate how much protein to eat per day from your bodyweight and goal. Most people building or preserving muscle do well on 1.6–2.2 g of protein per kg of bodyweight.
About 44–59 g per meal across 3–4 meals.
What is Protein?
Protein is the most important macronutrient for changing your body — it builds and preserves muscle and keeps you full in a diet. Requirements scale with bodyweight and goal: more when building muscle or dieting, slightly less for general health. This calculator gives a clear daily target in grams.
How to use it
- 1Enter your weight. Input your current bodyweight in kilograms.
- 2Choose your goal. Building muscle and dieting need more protein than general health.
- 3Read your target. Your daily protein target in grams is calculated instantly.
Protein Calculator — questions
How much protein do I need per day to build muscle?
Around 1.6–2.2 g of protein per kg of bodyweight per day supports muscle growth for most people. For an 80 kg person that's roughly 130–175 g daily.
Can I eat too much protein?
For healthy individuals, protein intakes in this range are safe. Going far higher offers little extra benefit and displaces other nutrients.
Turn your number into a plan
A calculator gives you a number. Coaching turns it into a programme that adapts to your data — start with the guide and the matching programme.
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