Protein Calculator
Work out how many grams of protein to eat each day for your goal, with a recommended range and how much to aim for per meal.
How it works
- 1
Enter your weight
Use your current body weight in kilograms.
- 2
Choose your goal
Health, active lifestyle, muscle gain, fat loss or over 65.
- 3
See your target
Daily grams, a recommended range and grams per meal.
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Frequently asked questions
Most studies point to 1.6 to 2.2 g per kg of body weight per day, combined with strength training.
How much protein is enough
The basic recommendation for healthy adults is 0.8 g of protein per kilogram of body weight. Research on training and body composition supports higher intakes: around 1.6–2.2 g/kg to build muscle and up to 2.4 g/kg while losing fat, which helps preserve lean mass.
Spreading protein across three or four meals makes it easier to reach the target. People with kidney disease or other medical conditions should check their intake with a doctor.