Protein Calculator
Evidence-based calculator to find your optimal daily protein intake for muscle growth, fat loss, and longevity.
Interactive Protein Calculator
Enter your details to get your personalized protein range based on scientific guidelines.
Frequently Asked Questions
How much protein do I need per day?
The minimum recommended intake is about 0.8 g per kg of body weight for sedentary adults. Active people, those building muscle, or those in a calorie deficit usually do better at around 1.2–2.2 g/kg per day.
How do I calculate my protein target?
Multiply your body weight in kilograms by your target per-kilogram amount. For example, a 70 kg person aiming for 1.6 g/kg would target about 112 g of protein per day.
Can you eat too much protein?
For healthy people, intakes within the ranges above are considered safe, and very high intakes offer little extra benefit for most people. Anyone with kidney disease or other medical conditions should confirm their protein target with a doctor or dietitian.