Protein Calculator for Weight Loss and Muscle Gain

Find out exactly how much protein you need per day based on your goal weight, activity level, and goals: whether you want to maintain weight, lose fat, or build muscle.

People with kidney or liver conditions should ask a clinician before increasing protein intake.

This estimate is not a nutrition diagnosis.

Protein Goal

Recommended daily intake

—

grams/day

Per meal (÷ 3)

—

grams/meal

General protein support

Overview

Getting enough protein

Maintain

1.6–2.0 g / kg

If you're maintaining weight, moderate protein intake supports muscle preservation, satiety, and general recovery from daily activity.

Lose weight

1.8–2.2 g / kg

Higher protein during a calorie deficit helps preserve lean muscle and keeps you fuller for longer, making it easier to stick to your targets.

Build muscle

2.0–2.4 g / kg

Muscle synthesis requires adequate protein. Spread your intake across 3–4 meals for best results, particularly around training sessions.

Why does protein matter?

Protein is essential for repairing and building muscle tissue, supporting immune function, and producing enzymes and hormones. It also has a high thermic effect, meaning your body burns more calories digesting it than fat or carbohydrates.

When should I eat protein?

Spreading protein intake evenly across meals — rather than eating it all at once — appears to maximize muscle protein synthesis. Aim for 20–40 g per meal, with a serving close to exercise if you train regularly.

Can I get too much protein?

For most healthy adults, high protein intake is well tolerated. People with kidney or liver conditions should consult a clinician before significantly increasing intake. Spreading intake across 3–4 meals maximises muscle protein synthesis.

Protein needs vary by individual. People with kidney or liver conditions should consult a clinician before significantly increasing intake.