Calculate daily protein needs
Calculate a daily protein target range in grams from your body weight and goal, from sedentary maintenance to muscle building.
Ranges are grams of protein per kg of body weight, commonly cited in sports-nutrition literature for each activity goal. Higher-protein goals assume resistance training alongside diet.
Switch between metric (kg) and imperial (lb) with the units toggle.
From general health to muscle building or weight loss, each with its own commonly-cited grams-per-kg range.
A low and high gram target, calculated instantly from your weight and goal.
Frequently asked
Why is the target a range instead of one number?
Protein needs vary with training intensity, overall diet, and individual factors, so sports-nutrition guidance is typically given as a range per goal rather than a single fixed number.
Do I need more protein if I'm losing weight?
Many people benefit from a higher protein intake while losing weight, since it helps preserve muscle mass during a calorie deficit, which is why that goal's range is on the higher end.
Is this medical advice?
No. This is a general estimate for informational purposes only, not medical advice. Talk to a healthcare provider or registered dietitian before changing your training or diet.