Protein Calculator
Find a daily protein target that supports your goal without overcomplicating your meals.
Suggested range
125–172 g per day
1.6–2.2 g per kg of body weight
Why protein matters
Protein helps preserve lean mass during a calorie deficit and is the most filling macronutrient per calorie. Research generally supports 1.6–2.2 g per kg of body weight for people training regularly or losing fat, and 1.2–1.6 g per kg for general health.
Spreading protein across meals is easier to hit than one large serving. People with kidney conditions should follow their clinician's guidance instead.
These results are estimates for healthy adults. They are not medical advice. Speak to a doctor or registered dietitian before making significant dietary changes.