Getting enough protein is the single most important nutrition habit for building muscle and losing fat without losing strength. This free daily protein intake calculator tells you exactly how many grams of protein to eat each day based on your body weight and your goal — using the latest sports-nutrition research.
Daily Protein Intake Calculator
Find how much protein you need per day to build muscle, lose fat, or maintain — based on the latest sports-nutrition research.
Based on International Society of Sports Nutrition (ISSN) guidelines: 1.6–2.2 g/kg for muscle gain, 2.0–2.4 g/kg when cutting to protect lean mass, and 1.4–1.8 g/kg for general maintenance. Individual needs vary — use this as a starting point.
How much protein do you actually need per day?
Decades of research point to a clear range. For most people training to build muscle, eating 1.6 to 2.2 grams of protein per kilogram of body weight per day is the sweet spot. When you are cutting (losing fat), slightly more — around 2.0 to 2.4 g/kg — helps protect your hard-earned muscle while you are in a calorie deficit. If you simply want to maintain and stay healthy, 1.4 to 1.8 g/kg is plenty.
How this protein calculator works
The calculator takes your body weight, converts it to kilograms, and multiplies it by the research-backed protein range for your selected goal. It then shows your recommended daily target and a rough per-meal amount (split across four meals), since spreading protein evenly through the day helps maximise muscle protein synthesis.