Protein calculator: how much protein do you need?
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This calculator gives an estimate for healthy adults. It is not medical advice.
Turn the numbers into a plan: set your calorie and protein targets in ForceIndex, log meals in seconds and track your workouts in one place.
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Protein needs scale with bodyweight, so the calculator multiplies your weight by a range in grams per kilogram that matches your goal. The ranges come from sports-nutrition research and position stands: around 0.8 g/kg prevents deficiency in sedentary adults, while people who lift regularly build the most muscle at about 1.6–2.2 g/kg.
In a calorie deficit, needs go up: extra protein helps you keep muscle while you lose fat, and it keeps you fuller. That is why the fat-loss range is the highest. If you carry a lot of body fat, base the calculation on your goal weight rather than your current weight, or use the lower end of the range.
| Goal | g per kg | 60 kg (132 lb) | 75 kg (165 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| Mostly sedentary | 0.8–1 | 48–60 g | 60–75 g | 72–90 g |
| General fitness | 1.2–1.6 | 72–96 g | 90–120 g | 108–144 g |
| Endurance training | 1.4–1.8 | 84–108 g | 105–135 g | 126–162 g |
| Build muscle | 1.6–2.2 | 96–132 g | 120–165 g | 144–198 g |
| Lose fat, keep muscle | 1.8–2.4 | 108–144 g | 135–180 g | 162–216 g |
Spread protein over three to five meals of roughly 25–40 g each — meat, fish, eggs, dairy, tofu, legumes or a protein shake all count. A palm-sized portion of meat or fish gives about 25–30 g.
Hitting the lower end of the range consistently matters more than hitting the top once in a while. Log your meals for a week to see where you actually are; most people who think they eat enough protein are well below their target.
How much protein do I need to build muscle?
About 1.6–2.2 g per kg of bodyweight a day (0.7–1 g per lb), combined with progressive strength training and enough calories. Going higher than that rarely adds more muscle.
Can I eat too much protein?
For healthy people, intakes up to about 2.5–3 g/kg are considered safe. Extra protein above your needs is simply used for energy. If you have kidney disease, talk to your doctor before raising protein.
Does protein have to come from meat?
No. Dairy, eggs, soy, legumes, seitan and protein powders all work. Plant proteins are a little less concentrated, so plant-based eaters may want the upper part of the range.
