Estimate daily protein needs. Evidence-based ranges are typically 1.6–2.2 g per kg for active people, higher when in a calorie deficit.
How it works
- Enter your body weight.
- Select your goal.
- See the recommended daily protein in grams.
Frequently asked questions
Is more protein always better?
Beyond ~2.2 g/kg the benefit plateaus for most people. Excess is mostly converted or excreted.
Does this include plant protein?
Yes. The calculator is source-agnostic. Complete proteins or combinations work.
Should I spread it out?
Yes — 20–40 g per meal is commonly recommended for muscle protein synthesis.