Free calculator
How much protein do I need a day?
A range you can eat to — not the minimum on a food label.
Try the calculator
Health
How the estimate is built
Protein targets are usually expressed per kilogram of body weight. The calculator converts your weight, applies a grams-per-kilogram figure for your training level, and shows a small range around it.
Why the range is wide
Training volume, age, diet quality and body composition all shift the useful intake. The upper end matters more during a calorie deficit, when protein helps preserve muscle; the lower end is adequate for many recreational exercisers.
Who it is for
People who want a starting number for meal planning, not a clinical prescription. Anyone with kidney disease or a medical condition should speak to a clinician.
Frequently asked questions
Is more protein always better?
No. Beyond the useful range, extra protein is either used for energy or stored. Spread intake across meals rather than concentrating it in one.
Does it use lean body mass?
No. It uses total body weight, which is simpler and slightly overestimates for people with high body fat. Use a lower grams-per-kilogram option in that case.
Should I count plant protein the same?
Plant sources are less digestible and lower in some amino acids, so some guidance suggests aiming near the upper end of the range. The calculator makes that easy to choose.