Health & Fitness Calculators
Protein Calculator
Find your daily protein target.
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About the Protein Calculator
Protein needs depend on your weight and how active you are. Enter your weight and goal and the calculator gives your daily protein target in grams, from the baseline 0.8 g/kg up to 2.0 g/kg for athletes and those building muscle or cutting. Hitting your protein target supports muscle, recovery, and satiety on any nutrition plan.
How to use the Protein Calculator
- 01Enter your weight and goal.
- 02Read the result instantly — it recalculates as you type.
- 03Adjust the numbers to model different scenarios.
Frequently asked questions
How much protein do I need?
The RDA is 0.8 g per kg for sedentary adults; active people and those building muscle aim for 1.2–2.0 g/kg. This tool covers the range.
Can I eat too much protein?
For healthy people, high protein is generally safe. Very high intakes offer little extra benefit for muscle beyond about 2.0 g/kg.