Protein Calculator
Calculate your daily protein needs from body weight and activity goal.
Daily protein needs scale with body weight and activity goal — this gives a target range based on your weight and whether you're maintaining, building muscle, or cutting.
Why protein needs differ by goal
Sedentary individuals need less protein than someone actively building muscle, since muscle protein synthesis requires more raw material — a muscle-building goal typically needs meaningfully more protein per kilogram of body weight than general health maintenance.
Frequently asked questions
Is more protein always better?
No — beyond a certain point, additional protein doesn't provide extra muscle-building benefit and just displaces other nutrients or adds unnecessary calories.
Should I use my current weight or goal weight?
Current weight is the standard basis for most protein recommendations, since it reflects your body's actual current needs.