Calculate your daily protein target using your body weight or lean body mass, choose from 5 goal-based presets or set a custom g/kg ratio, and get a full per-meal breakdown.
Last updated: July 2026 · Based on established nutrition science
Enter your stats, activity level and optional body fat percentage.
Pick a goal-based preset or set your own custom g/kg ratio.
We calculate your protein range and target based on your weight or lean mass.
See your protein target per day and per meal, plus food source ideas.
Protein is one of the three macronutrients and the only one primarily used for building and repairing tissue rather than fueling activity. Getting enough protein supports muscle maintenance, recovery, appetite control and long-term health, regardless of whether your goal is losing fat, building muscle or simply staying healthy.
Protein supplies the amino acids needed to repair training-induced muscle damage and build new tissue.
Protein is the most filling macronutrient, which can help control appetite during a calorie deficit.
Protein is used to build enzymes, hormones and antibodies that keep your body functioning properly.
This calculator applies a grams-per-kilogram range to either your total body weight or your lean body mass, depending on whether you provide a body fat percentage. It also estimates your maintenance calories so you can see what share of your daily energy your protein target represents.
Target Protein (g) = g/kg Ratio × Body Weight or Lean Body Mass (kg)
Used when no body fat percentage is entered. Applies your protein ratio to your full body weight.
Used automatically when you enter a body fat percentage, since protein needs track more closely with lean tissue than with total weight, including fat mass.
Protein requirements vary based on activity level, training style and body composition goals. These research-informed ranges give a starting point, and you can always fine-tune with the custom option above.
| Goal | Protein (g per kg) | Notes |
|---|---|---|
| Sedentary / General Health | 0.8 - 1.0 g/kg | Covers basic needs for inactive healthy adults |
| Weight Loss (Preserve Muscle) | 1.6 - 2.2 g/kg | Higher protein helps protect muscle during a calorie deficit |
| Muscle Gain / Strength Training | 1.6 - 2.2 g/kg | Supports muscle protein synthesis and recovery |
| Endurance Training | 1.2 - 1.6 g/kg | Supports recovery from high-volume aerobic training |
| High Performance Athlete | 2.0 - 2.4 g/kg | For very high training loads or intense cutting phases |
Hitting your protein target is easier with a mix of animal and plant-based sources. Here are common foods and roughly how much protein they provide.
| Food | Protein per 100g | Common Serving |
|---|---|---|
| Chicken Breast (cooked) | 31g | 1 breast (165g) ≈ 51g protein |
| Salmon (cooked) | 25g | 1 fillet (150g) ≈ 38g protein |
| Greek Yogurt (plain) | 10g | 1 cup (245g) ≈ 25g protein |
| Cottage Cheese | 11g | 1 cup (226g) ≈ 25g protein |
| Eggs | 13g | 1 large egg (50g) ≈ 6g protein |
| Whey Protein Powder | 80g | 1 scoop (30g) ≈ 24g protein |
| Lentils (cooked) | 9g | 1 cup (198g) ≈ 18g protein |
| Tofu (firm) | 15g | 100g block ≈ 15g protein |
This Protein Calculator provides an estimate based on the information you enter and general nutrition guidelines. Individual protein needs can vary due to kidney function, medical conditions, medications and training history. Please consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have kidney or liver conditions.
A Protein Calculator estimates how much protein you should eat daily based on your body weight or lean body mass, activity level and goal.
Most healthy adults need somewhere between 0.8 g/kg for basic health and 2.2 g/kg for muscle building or fat loss while preserving muscle, with athletes sometimes going higher.
When body fat percentage is provided, this calculator bases your protein target on lean body mass instead of total body weight, which is more accurate since protein needs track with lean tissue, not fat mass.
Yes. Selecting "Custom" in the Protein Goal field lets you enter your own minimum and maximum grams per kilogram.
For healthy individuals with normal kidney function, higher protein intakes within these ranges are generally considered safe, but those with kidney or liver conditions should consult a doctor first.
Your total daily protein target is divided evenly across the number of meals you select, giving you a practical amount to aim for at each meal.
Yes. As your weight, training volume or goal changes, it's a good idea to recalculate every 5-10 lbs of weight change.
Yes. This calculator is completely free and works on desktop, tablet and mobile devices.
Discover free calculators for calories, TDEE, BMR, BMI, macros, protein, hydration and many more health and fitness planning tools.
Browse All Health Calculators →