PROTEIN
CALCULATOR
Get your optimal daily protein target — evidence-based, goal-specific.
How Much Protein Do I Need Per Day?
Active adults building muscle need 1.6–2.0g of protein per kg of body weight. During fat loss: 1.8–2.4g/kg preserves lean mass. The RDA of 0.8g/kg prevents deficiency but does not optimise body composition. A 75kg person building muscle needs 120–150g protein daily.
What This Calculator Does
The Protein Calculator gives you a research-backed daily protein target based on body weight and goal. It applies protein-intake ranges drawn from peer-reviewed sports nutrition research, including systematic reviews of resistance-trained individuals.
The Formula Explained
Fat loss: 1.8–2.4g per kg body weight. Muscle gain: 1.6–2.0g per kg. General fitness: 1.3–1.6g per kg. Sedentary minimum: 0.8g per kg. Example: a 75kg person building muscle → 1.6g × 75 = 120g protein/day at the low end of the range.
What Your Result Means
The RDA of 0.8g/kg was set to prevent deficiency in sedentary adults — not to optimise body composition. If you train, you need significantly more. Higher protein intake increases satiety, preserves lean mass during fat loss, and has a 20–30% thermic effect (your body burns more calories just digesting it).
Macro Calculator to integrate protein into full macros · Calorie Calculator to find your total calorie budget
Key Takeaways
The RDA of 0.8g/kg is the minimum to prevent deficiency — not the optimal intake for health, body composition, or performance. Research supports 1.6–2.4g/kg for active individuals and up to 2.7g/kg during aggressive fat loss phases. Compared with carbohydrate and fat, protein is generally the most satiating macronutrient per calorie and has the highest thermic effect of food, and it is essential for preserving lean mass during any dietary phase.