Daily protein calculator
How many grams of protein you need per day based on your weight, your goal and whether you strength train — using the ranges from the meta-analyses, not gym lore.
Enter your weight and your daily protein grams appear here instantly — no sign-up.
Why protein is set before calories
Of the three macronutrients, protein is the only one with a job of its own: building and preserving muscle. Carbs and fat are energy and get split from what remains; protein is decided first, in grams per kilo of body weight, and is not negotiated when calories drop. In a deficit it actually goes up: that is what tells your body the muscle stays.
The ranges in this calculator come from the meta-analysis by Morton et al. (2018) — 49 studies, 1,863 people — which places the point of diminishing returns at 1.6 g/kg with a margin up to 2.2, and from the recommendations by Helms et al. (2014) for cutting phases. The 0.8 g/kg you see on labels and official guidelines is the minimum to avoid deficiency, not the optimum for someone who trains.
With your grams decided, the next step is to fit the rest: the macro calculator starts from your daily expenditure and splits carbs and fat around this protein. For the full reasoning, see the guide on how much protein you need per day.
Frequently asked questions
How much protein do I need per day?
If you strength train, between 1.6 and 2.2 g per kilo of body weight; when cutting, up to 2.4 g/kg to protect muscle. If you don't train, 1.2-1.6 g/kg is enough. For 75 kg and a cut, about 165 g a day. The calculator gives you the range and a suggested target.
Where do those ranges come from?
From the meta-analysis by Morton et al. (British Journal of Sports Medicine, 2018), which reviewed 49 studies with 1,863 participants: lean-mass gains stop improving around 1.6 g/kg, with a margin up to 2.2 g/kg. In a deficit, Helms et al. (JISSN, 2014) recommend a higher range to preserve muscle.
Is it calculated on total weight or lean mass?
This calculator uses total body weight, which is what almost everyone knows. If your body fat is high (above 25-30%), the result comes out a bit high: in that case take the bottom of the range or calculate on your goal weight.
How much protein per meal?
Spreading it across 3-5 meals works better than eating it all at once: 30 to 50 g per meal is the range that stimulates muscle protein synthesis well. The calculator shows the split across 3, 4 and 5 meals.
Does eating a lot of protein damage the kidneys?
In healthy people there is no evidence that 2-2.4 g/kg harms the kidneys. Anyone with kidney disease should follow their doctor's guidance. What high protein does do is keep you fuller, which helps you hold a deficit.
Which foods give me that protein?
A 150 g chicken breast is about 34 g; the same weight of salmon, 30 g; two eggs, 13 g; 200 g of Greek yogurt, 18 g; 200 g of cooked lentils, 18 g. For 165 g a day you need four or five serious protein sources, not a shake.