TranslateProtein Calculator
How much protein you need per day depends mostly on your bodyweight and whether you're cutting, maintaining, or building muscle — not a single universal number. Enter your weight and goal to get your daily target in grams.
Enter your weight above to see your protein target.
How this is worked out
Protein is set per kilo of bodyweight (1.6-2.2 g/kg depending on goal) per the ISSN's position stand on protein and exercise, rather than as a fixed share of calories.
Every figure here is a population average, not a prescription. Hold a target for two or three weeks, track what actually happens, and adjust. If you have a medical condition or are pregnant, talk to a doctor or dietitian rather than a calculator.
Frequently asked questions
How much protein do I need per day?
Between 1.6 and 2.2 grams per kilogram of bodyweight, depending on your goal — higher during a fat-loss phase, per the ISSN's position stand on protein and exercise.
Why does protein need to go up when losing fat?
Protein has a muscle-sparing effect that matters most when calories are scarce, so eating more of it during a deficit helps protect lean mass while you lose fat.
