Nutrition tool
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.
The basics
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.
FAQ
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.
Put it to work
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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