How much protein you actually need
Evidence-based grams per day — tuned to your goal.
Results update as you type 🥑
How much protein, and why
Protein needs scale with bodyweight and goal. General health sits near 0.8–1.0 g/kg; active people 1.2–1.6; losing fat 1.8–2.2 (higher protein protects muscle in a deficit); building muscle 1.6–2.2.
Protein is the macro to anchor first: it preserves and builds muscle, is the most satiating per calorie, and has the highest thermic effect. Most people under-eat it, especially while dieting.
Spread it across 3–4 meals of 25–40 g for best muscle-protein synthesis. Total daily intake matters most; timing is a minor optimisation.
Common questions
Is too much protein dangerous?
For healthy people, no — intakes up to ~2.2 g/kg are well supported. Those with kidney disease should follow medical advice.
Should I count protein on a deficit?
Especially then. Higher protein (1.8–2.2 g/kg) is the single biggest lever for keeping muscle while losing fat.
Plant-based — do I need more?
Aim slightly higher and vary sources; plant proteins are often lower in leucine and less digestible than animal protein.
Is my data stored?
No. Everything is calculated in your browser. Nothing is sent to a server or saved.
Sources & references
- Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults.” J Am Diet Assoc. 2005;105(5):775–789.
This calculator provides estimates for general educational use and is not medical advice. Consult a qualified professional before making significant dietary changes.