Protein Calculator

Calculate your daily protein target in grams based on body weight and fitness goal.

Weight kg

Goal

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Setting daily protein targets by goal

Last updated: March 30, 2026

A protein calculator helps translate fitness goals into practical daily protein targets in grams. Requirements differ for muscle gain, fat loss, and maintenance.

Using bodyweight-based ranges is a common and effective starting point for lifters and active individuals. It simplifies meal planning and improves consistency.

For users following strength or body composition programs, this calculator provides immediate planning numbers without manual math.

Frequently asked questions

How much protein do I need to build muscle?

Most lifters target around 1.8 to 2.2 g/kg body weight daily, with consistent training and adequate calories.

Should protein be higher during fat loss?

Yes. Higher protein often helps preserve lean mass during calorie deficits.

Is spreading protein across meals useful?

Yes. Even protein distribution across 3 to 5 meals can help adherence and recovery.