Protein Intake Calculator
Get your daily protein target in grams, matched to your body weight and goal — from general health up to muscle building and cutting.
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How much protein you really need
The classic 0.8 g per kilogram of body weight is the minimum to avoid deficiency in sedentary adults — not the amount that supports training. Research on athletes consistently lands between 1.4 and 2.0 g/kg: the harder you train and the leaner you're trying to get, the higher you go, with the top of the range most useful in a calorie deficit where protein protects muscle. Spreading your total across 3–5 meals of 25–40 g each makes it easier to hit and better for muscle protein synthesis. These are general guidelines, not medical advice — anyone with kidney disease should talk to a doctor before raising protein substantially.