Find how much protein you need per day based on your weight and goal — from sedentary to muscle building or weight loss.
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Enter your weight and goal. We compute your daily protein need in grams.
Recommendations range from 0.8 g/kg (sedentary) to 2.0–2.2 g/kg (muscle building or a deficit). Spread protein across the day.
Protein per day ≈ 84 g/dayInformational estimates, not medical advice. We use standard formulas from nutrition and exercise physiology. Instant in-browser calculation, no account, no data sent. For medical decisions, consult a professional.
Protein need is calculated from weight and goal, expressed as grams per kilogram of body weight:
For 70 kg and a muscle-building goal (1.8 g/kg): 70 × 1.8 = 126 g of protein per day, ideally split across 3–4 meals.
It depends on your goal: 0.8 g/kg for sedentary people, 1.2–1.6 g/kg for active people, and 1.8–2.2 g/kg for those building muscle or in a calorie deficit.
Multiply your weight in kg by the grams per kilogram for your goal. For example, 70 kg × 1.6 g/kg = 112 g of protein per day.
Studies recommend 1.6–2.2 g/kg per day for muscle growth, combined with strength training and a slight calorie surplus. Beyond these values, extra benefit is small.
In a calorie deficit, a high protein intake (1.8–2.2 g/kg) helps preserve muscle and increases satiety, so you lose mostly fat rather than muscle.
For healthy people, intakes up to 2.2 g/kg are considered safe. People with kidney conditions should talk to a doctor before raising protein.
The body uses about 20–40 g of protein per meal efficiently for muscle synthesis. That is why splitting your daily need into 3–4 meals helps.
Chicken, fish, eggs, dairy, legumes (lentils, chickpeas, beans), tofu and supplements such as whey. 100 g of chicken breast has about 23–31 g of protein.
Usually on total weight, as this calculator does. For people with a lot of excess fat, some guidelines use lean mass for a more precise estimate.