Protein Intake Calculator
Find your daily protein target in grams from your body weight and goal. Ranges based on sports-nutrition guidelines for maintenance, muscle, and fat loss.
Independently verified for accuracy
Calculator by Toolsloft ↗- Daily protein target
- 152 g
- Range
- 128 to 176 g
Work out how much protein to eat each day based on your body weight and goal. Enter your weight in kilograms and pick whether you want to maintain, build muscle, or lose fat, and the calculator returns a daily gram range with a midpoint to aim for.
How this is calculated
Targets are grams per kilogram of body weight from the International Society of Sports Nutrition position stand: 1.2 to 1.6 g/kg to maintain, 1.6 to 2.2 to build muscle, and 1.8 to 2.4 during a fat-loss deficit to preserve lean mass. The midpoint is the average of the low and high ends.
How to use
- Enter your body weight in kilograms.
- Choose your goal: maintain, build muscle, or lose fat.
- Read the daily protein range and the midpoint target.
Examples
- 80 kg, build muscle:
128 to 176 g/day - 90 kg, fat loss:
162 to 216 g/day
FAQ
- How much protein do I need to build muscle?
- Most evidence points to 1.6 to 2.2 grams per kilogram of body weight per day when training to add muscle, spread across meals.
- Why is the target higher when losing fat?
- In a calorie deficit, higher protein (around 1.8 to 2.4 g/kg) helps protect muscle and keeps you fuller, so more of the weight you lose comes from fat.
- Should I use total weight or lean mass?
- These ranges use total body weight, which works well for most people. If you carry a lot of excess fat, basing the target on lean mass or a goal weight can be more appropriate.