Protein Intake Calculator
This protein calculator gives your daily protein target in grams from your bodyweight and goal. Most people building muscle or losing fat do best on 1.6-2.2 grams per kilogram per day.
Your results
How it works
- 1Protein needs scale with bodyweight, so we calculate a gram range from your weight.
- 2Cutting sits at the higher end (up to about 2.4 g/kg) to protect muscle in a deficit.
- 3Spread protein across 3-5 meals for the best muscle-building response.
Frequently asked questions
How much protein do I need per day?
Aim for 1.6-2.2 grams of protein per kilogram of bodyweight per day for muscle gain or fat loss. Push toward the higher end when dieting or training hard.
Can I eat too much protein?
For healthy people, intakes up to around 2.5 g/kg are safe. Beyond your target there is little extra muscle benefit, so those calories are better spent on carbs and fat.
Does protein timing matter?
Total daily protein matters most. That said, spreading it across several meals of 25-40 g each slightly improves muscle protein synthesis compared to one large serving.
Related calculators
Turn these numbers into a real plan
Train on your own with Trainera's free workout and diet tracker, or get matched with a certified personal trainer who builds your plan around these numbers.