Protein Calculator
Set your daily protein target first — the macro that matters most for body composition.
This result is an estimate for general informational purposes only and is not medical or nutrition advice. Learn more.
Why Set Protein Before Full Macros
Protein needs are driven primarily by bodyweight, training level, and goal — not total calories. Many people want a protein number before committing to a full diet plan, which is why this calculator stands on its own.
The ISSN recommends 1.4-2.0 g/kg/day for most exercising individuals, with higher intakes favoring muscle retention during a cut.1 A 2021 dose-response meta-analysis found lean mass gains plateau around 1.6 g/kg/day for most trainees, with limited extra benefit beyond that.2
Frequently Asked Questions
How much protein do I actually need?
Most active adults do well at 1.6-2.0 g per kg of bodyweight per day.
Can I eat too much protein?
Excess protein is generally used for energy or excreted; benefits plateau around 1.6-2.0 g/kg for most people.
Sources
- Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." J Int Soc Sports Nutr, 2017;14:20.
- Tagawa R, et al. "Dose-response relationship between protein intake and muscle mass increase." Nutrition Reviews, 2021;79(1):66-75.