How much protein
do you need?
Get your exact daily protein target in grams — tailored to your bodyweight, training, and goal.
That’s approximately 0 calories from protein alone.
The Basics
How Much Protein Do You Actually Need?
Generic advice like “eat more protein” isn’t useful without a number. Your actual need depends on your bodyweight, whether you train, and what you’re trying to achieve — someone maintaining weight needs meaningfully less than someone actively building muscle in a calorie surplus.
The Method
How Your Protein Target Is Calculated
Rather than a flat number, protein is set per pound (or kg) of bodyweight, adjusted for whether you train and what your goal is:
| Profile | Protein Target |
|---|---|
| Lifts weights, building muscle | 1.0 g × bodyweight (lb) |
| Lifts weights, losing fat | 1.1 g × bodyweight (lb) |
| Lifts weights, maintaining | 0.9 g × bodyweight (lb) |
| Doesn’t lift, general health | 0.7 g × bodyweight (lb) |
Protein needs are set slightly higher during fat loss because it’s the macro most responsible for protecting muscle while you’re in a calorie deficit — without enough of it, a meaningful share of the weight you lose can come from muscle instead of fat.
Food Sources
High-Protein Foods to Hit Your Target
Spreading protein across whole foods makes hitting your number easier and keeps meals satisfying. A rough guide to protein per 100g cooked:
| Food | Protein per 100g |
|---|---|
| Chicken breast | ~31g |
| Lean beef | ~26g |
| Salmon | ~25g |
| Eggs (whole) | ~13g |
| Greek yogurt | ~10g |
| Lentils (cooked) | ~9g |
| Tofu | ~8g |
| Whey protein (1 scoop) | ~24g |
Need your full daily macros?
Get protein, carbs, and fat together, matched to your calorie target.
Questions
Protein Calculator FAQs
Yes — completely free, no signup, no email required.
For most healthy people, higher protein intakes are safe and simply become less useful past a certain point rather than harmful. If you have kidney disease or another condition affecting protein metabolism, talk to a doctor before making major changes.
No — whole foods can cover your entire target. Protein powder is simply a convenient, calorie-efficient way to fill gaps, not a requirement.
Your total daily protein matters far more than exact timing. Spreading it across 3–4 meals is a reasonable, practical approach, but hitting your daily total is what counts most.
Current weight works well for most people. If you carry a significant amount of excess body fat, basing protein on a target bodyweight closer to your goal can be more accurate than using your current weight.
This calculator is provided for general informational purposes and is not a substitute for advice from a registered dietitian or physician, particularly if you have a medical condition affecting your nutrition needs.