Protein Calculator

How your protein target is set

Protein need scales with your body, not with your total calories, so this calculator sets your target in grams per kilogram of bodyweight and shows a range for the goal you pick. The bands come from sports-nutrition research: about 0.8 g/kg for general health, 1.2–1.6 for staying active, 1.6–2.2 to build muscle, 1.8–2.4 to lose fat while protecting muscle, and 1.2–1.6 for endurance. In pounds that top end is roughly 0.7 to 1 gram per pound. The tool also divides your daily total across your meals and shows the calories that protein contributes at 4 calories per gram.

Why protein matters most in a cut

When you eat in a deficit, enough protein is what keeps the weight you lose as fat rather than muscle, and it is the most filling of the three macronutrients, which makes the diet easier to hold. That is why the fat-loss band here is the highest. Pair this target with the Calorie Deficit Calculator to set your calories, and the Macro Calculator to place protein alongside your carbs and fat.

Spreading protein through the day

Total daily protein is the main driver, but your body builds muscle best from regular doses rather than one big hit, so aim for three to five meals of roughly 25 to 45 grams each — which is what the per-meal figure estimates. Good sources include chicken, fish, eggs, dairy, lean meat, tofu, tempeh, legumes and a protein supplement if you fall short from food alone.