Protein Calculator
Find out how many grams of protein you need per day based on your weight, activity level, and goal.
How this is calculated
Protein needs scale with body weight and activity level. Sedentary adults generally need less protein than people who train regularly, and both weight loss and muscle-building goals benefit from higher protein intake - weight loss to preserve lean muscle during a calorie deficit, and muscle building to support recovery and growth.
Is more protein always better?
Not necessarily. These figures reflect ranges commonly recommended in sports nutrition research; consistently exceeding them provides diminishing returns for most people.
Should I split protein evenly across meals?
Spreading protein across 3-4 meals is generally considered more effective for muscle maintenance and growth than eating it all in one meal.
This calculator provides general estimates for informational purposes only and is not a substitute for personalized advice from a doctor or registered dietitian.