Why protein matters
Protein is the building block your body uses to repair muscle, make enzymes and hormones, and stay full between meals. Get enough and you hold on to muscle while losing fat; fall short and progress stalls no matter how hard you train.
It's also the most satiating macronutrient and has the highest "thermic effect" — your body burns more calories digesting it than carbs or fat.
How much protein you need
The bare minimum to avoid deficiency is about 0.8 g per kilogram of body weight, but that's a floor, not an optimum. For people who train, the evidence points higher:
| Goal | Protein (g/kg) |
|---|---|
| Sedentary / general health | 0.8–1.0 |
| General fitness | 1.2–1.6 |
| Build muscle | 1.6–2.2 |
| Lose fat (preserve muscle) | 1.8–2.4 |
| Endurance athlete | 1.2–1.4 |
The calculator multiplies your weight by the range for your goal and shows a daily target.
Spreading it through the day
Your body uses protein best in regular doses rather than one big hit. Aim for roughly 20–40 g per meal across three or four meals. The calculator shows a handy per-meal figure based on four meals.
Good protein sources
Lean meat, poultry, fish, eggs, dairy and a mix of beans, lentils, tofu and soy all deliver high-quality protein. If whole-food protein is hard to reach, a scoop of whey or plant protein is a convenient top-up. Once you have a target, send it to the macro calculator to plan carbs and fat around it.
Helpful tools
A convenient way to top up your daily protein target.
View options →Weigh portions so you actually hit your protein numbers.
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Frequently asked questions
How much protein do I need to build muscle?
Most evidence supports 1.6–2.2 g per kilogram of body weight per day for people training to build muscle, alongside a small calorie surplus and progressive resistance training.
Can you eat too much protein?
For healthy people, intakes in these ranges are safe. Very high intakes offer no extra muscle benefit and simply add calories. Those with kidney disease should follow medical advice.
Should protein be based on body weight or lean mass?
Body weight works well for most people. If you carry a lot of excess fat, basing it on a target or lean body weight avoids overestimating your needs.
Does protein timing matter?
Total daily intake matters most, but spreading protein across 3–4 meals of 20–40 g each maximises muscle protein synthesis better than one large serving.