How the protein calculator works
Your target is your body weight multiplied by grams of protein per kilogram. The starting point depends on your goal:
| Goal | Protein per kg | Protein per lb |
|---|---|---|
| Stay healthy | 1.2 g/kg | 0.54 g/lb |
| Lose fat | 1.6 g/kg | 0.73 g/lb |
| Build muscle | 1.8 g/kg | 0.82 g/lb |
| Train hard | 2.0 g/kg | 0.91 g/lb |
Then it adds a little for training: +0.1 g/kg if you work out 1–2 days a week, +0.2 for 3–4 days and +0.3 for 5 or more. People aged 65 or over get another +0.1 g/kg. The result is rounded to the nearest 5 g.
When you choose Lose fat and enter a goal weight, the calculator uses your goal weight. That keeps your target steady as you lose weight instead of shrinking with it.
What your target looks like in food
These everyday portions each cover a good chunk of a typical target:
-
Chicken breast53 g per breast -
Greek yogurt17 g per pot -
Eggs6.3 g per large egg -
Firm tofu34 g per half block -
Canned tuna31 g per can -
Lentils18 g per cup
See the full list of high-protein foods for more ideas.
Frequently asked questions
How much protein do I need a day?
Most healthy adults do well with 1.2 g of protein per kilogram of body weight. If you want to lose fat while keeping muscle, aim for about 1.6 g/kg. For building muscle, 1.6–2.2 g/kg is the range most research supports, and people who train hard most days often aim for around 2 g/kg.
Should I use my current weight or my goal weight?
Use your current weight in most cases. If you are losing fat and have a lot to lose, calculating from your goal weight keeps the number realistic and stops your target from dropping as the scale goes down. That is what this calculator does when you pick “Lose fat” and enter a goal weight.
How much protein should I eat per meal?
Spreading protein over the day works better than eating it all at once. A practical rule is to divide your daily target by the number of meals you eat, which usually lands between 25 and 50 g per meal.
Do older adults need more protein?
Yes. From around 65, the body uses protein less efficiently, so a slightly higher intake helps protect muscle. The calculator adds 0.1 g/kg for people aged 65 or over.
Can I eat too much protein?
For healthy people, intakes up to about 2 g/kg are widely considered safe. If you have kidney disease or another medical condition, talk to your doctor before increasing protein.
This calculator gives general wellness guidance, not medical advice. Talk to a healthcare professional if you have a health condition, are pregnant or breastfeeding, or are under 18.