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.
Frequently Asked Questions
How much protein do I need per day?
It depends on your goal. The bare minimum to avoid deficiency is about 0.8 grams per kilogram of bodyweight, but active people and anyone trying to build muscle or lose fat while keeping it do better on 1.6 to 2.2 grams per kilogram — roughly 0.7 to 1 gram per pound. This calculator shows a target range for your bodyweight based on the goal you pick.
Is protein measured by bodyweight or calories?
For body composition, protein is best set by bodyweight — grams per kilogram or per pound — because your protein need scales with your lean mass, not with how many total calories you happen to eat. Calorie-percentage targets (like 30% of calories) can leave you short on protein in a heavy cut, which is why this tool uses grams per kilogram of bodyweight instead.
Can I eat too much protein?
For healthy people, high-protein diets up to around 2 grams per kilogram and beyond are well tolerated and safe; the old worry about protein harming healthy kidneys is not supported by the evidence. Extremely high intakes just tend to be unnecessary and displace other foods. Anyone with existing kidney disease should set protein with their doctor.
Should I spread protein across the day?
Yes — muscle protein synthesis responds best to regular doses, so splitting your total across three to five meals of roughly 25 to 45 grams each is more effective than loading it all into one meal. That is why the calculator also shows a per-meal target. Total daily protein still matters most, but even spacing is a useful bonus.