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 the findings of a 2018 meta-analysis of 1,863 participants — the largest protein supplementation study to date.
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: 75kg male, building muscle → 1.8g × 75 = 135g protein/day minimum.
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
How Much Protein Do You Need?
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. Protein is the most satiating macronutrient, has the highest thermic effect, and is essential for preserving lean mass during any dietary phase.