Protein Calculator

For most people training regularly, 1.6 to 2.2 grams of protein per kilogram of body weight per day is the evidence-based target. That is roughly 0.7 to 1.0 gram per pound. A 75 kg (165 lb) person training 3+ times per week should aim for 120 to 165 grams per day. Sedentary adults can aim lower (around 1.2 g per kg), but most people training for body composition benefit from the higher end.

The standard formula is: target grams per day = body weight in kilograms x a multiplier based on activity and goal. Multipliers: 1.2 for sedentary general health; 1.6 for general training; 1.8 for regular strength training and active fat loss; 2.0 to 2.2 for aggressive muscle gain or competitive athletes. Convert pounds to kilograms by dividing by 2.2.

Yes. During a calorie deficit, adequate protein (around 1.8 to 2.2 g per kg) preserves muscle mass, keeps you fuller between meals, and has the highest thermic effect (calories burned during digestion) of any macronutrient. Getting protein right is one of the highest-leverage nutrition changes during a fat-loss phase.

For healthy adults without existing kidney disease, no. The myth that high protein damages kidneys has been thoroughly debunked in the scientific literature. People with existing kidney disease should follow their nephrologist's guidance. For everyone else, intakes up to roughly 3 g per kg per day are safe but typically offer no additional benefit over 2.2 g per kg.

Distribute protein across 3 to 5 meals per day in 25 to 45 gram portions. Prioritise whole-food sources (chicken, fish, eggs, Greek yogurt, lean beef, tofu, tempeh, legumes). Use a protein shake or bar to fill gaps. Most people hitting 120 to 180 g per day need protein at every meal plus one or two high-protein snacks.

No, but it makes hitting targets much easier. A scoop of whey isolate or plant protein provides 20 to 30 g of protein for $1 to $2 per serving, often cheaper per gram than whole-food protein. Use it to fill gaps, not to replace whole-food meals.