How much protein per kg?
General guideline: 0.8 g/kg for maintenance, 1.2-1.6 g/kg for fat loss, 1.6-2.2 g/kg for muscle building.
Health
Protein Intake Calculator
Enter your weight and select your goal to get a recommended daily protein intake range.
Live calculator output
Enter your weight and goal to see the protein recommendation.
How it works
The calculator multiplies your body weight by a protein-per-kilogram factor based on your goal. For weight maintenance, the range is 0.8-1.2 g/kg — the general recommendation for healthy adults. For fat loss, the range increases to 1.2-1.6 g/kg to preserve muscle mass during a calorie deficit. For muscle building, 1.6-2.2 g/kg is recommended based on sports nutrition research. The midpoint of each range is shown as the primary recommendation.
Practical example
A 75 kg person aiming to build muscle: Low = 75 × 1.6 = 120g, High = 75 × 2.2 = 165g, Midpoint = 143g/day. That is about 4-5 chicken breasts, or equivalent from a mix of meat, eggs, dairy, and legumes. Spreading intake across 4-5 meals (30-40g per meal) optimizes muscle protein synthesis.
Frequently asked questions
Reusable FAQ content keeps each calculator page richer for users and search engines.
Can I eat too much protein?
For most healthy adults, high protein intake is safe. Those with kidney issues should consult a doctor.
Do I need a protein supplement?
Not necessarily. Many people meet their needs through whole foods like meat, eggs, dairy, and legumes.
What are good high-protein foods?
Chicken breast (31g/100g), eggs (6g each), Greek yogurt (10g/100g), lentils (9g/100g), tofu (8g/100g), and salmon (25g/100g) are all excellent sources.
Should I eat protein before or after a workout?
Both help. Total daily protein matters most. If you prefer timing, eat 20-40g of protein within 2 hours of your workout for optimal muscle recovery.
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