Free tool
Protein calculator
How much protein a day your goal calls for, and where the rest of your calories go.
— g protein a day
Fill in the fields to see your result.
- Daily calories
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- Maintenance (TDEE)
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- Protein
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- Carbohydrate
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- Fat
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An estimate for healthy adults. Anyone with kidney disease should take protein targets from their provider, not a calculator.
FAQ
Common questions
How much protein should I eat to lose weight?
For weight loss, aim for 0.7-1.0 grams of protein per pound of body weight daily. This preserves lean muscle during a caloric deficit, increases satiety, and supports a higher metabolic rate. If your body fat is above 30%, base your calculation on your goal weight for a more practical target.
How much protein do I need to build muscle?
For muscle gain, target 0.8-1.2 grams of protein per pound of body weight daily. Combine this with resistance training and a caloric surplus of 250-500 calories above maintenance. Spreading protein across 3-5 meals optimizes muscle protein synthesis for both men and women.
Can you lose fat and gain muscle at the same time?
Yes. Body recomposition works especially well for beginners, those returning to training, or individuals with higher body fat. It requires high protein intake (0.8-1.2g per pound), progressive resistance training, and eating at or slightly below maintenance calories.
How much protein is too much?
For healthy adults, research supports intakes up to 1.4 grams per pound of body weight as safe. Above 1.0-1.2g/lb, returns diminish for muscle preservation and growth. Those with pre-existing kidney conditions should consult a healthcare provider before significantly increasing intake.
Do men and women need different amounts of protein?
The per-pound recommendations are the same for both sexes. Men typically need higher absolute amounts because they weigh more and carry more muscle mass. The calculator adjusts automatically based on individual weight, body composition, and goals.