See How Much Protein Your Body Needs Each Day
Enter your bodyweight and training level and get a daily protein range in grams.
This tool was built by Serge (MSc) using common protein guidelines for active people. My background is a lifelong natural lifter with over a decade of drug-free training and a science background (MSc).
My tools are for educational purposes and give practical guidance, not professional advice.
Protein repairs and builds muscle, and people who train need more of it than the basic minimum. Too little leaves you recovering slowly, and too much is wasted effort and money.
Tell the tool your bodyweight and how you train, and it gives a daily range to aim for. It is a general estimate, not a fixed prescription.
How the Range Is Built
The tool multiplies your bodyweight in kilograms by a range of protein per kilogram. General health with light activity uses 1.0 to 1.4 grams, regular training uses 1.4 to 1.8, and building muscle or dieting uses 1.8 to 2.2.
You get a range instead of one number, because a single figure rarely fits everyone.
What I Aim For
When I am dieting I sit near the top of my range, because eating less makes holding on to muscle harder. When I am simply maintaining, I settle in the middle and stop worrying about the exact gram.
I recommend you do the same. Pick a number inside your range that you can hit on an ordinary day, since a target you can keep beats a perfect one you drop after a week.
Spreading It Through the Day
Aim for protein at each meal rather than one huge serving at night. Three or four meals with a solid portion each is easy to plan and tends to suit training well.
If you keep falling short, add one simple protein food to a meal you already eat before changing your whole diet.
Fitting It Into Your Plan
Protein is one part of the picture. Use the TDEE calculator to find your maintenance calories, then the macro calculator to split them, and the calorie deficit calculator if fat loss is the goal.
To put the protein to work, my Beginner Muscle Building Program gives you the training that goes with it.
Know the Limits
This is a general guide based on bodyweight and activity, not a personal plan. People with kidney conditions or other health issues may need different amounts, so get personal advice from a qualified professional.
Very high intakes are not needed for most people.
Scientific Basis
Protein ranges reflect general sports-nutrition guidance for active adults. See the NIH PMC resource on energy and nutrient needs for background.